Cycle 154 – Lactate Shuttle
Dynamic warm up
Climb circuit
Lactate Shuttle
5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on, done. All out efforts.
Cool down
Four different tabata workouts, in one!
Check it out on Spotify
Warmup
Focus on climbs and out of saddle work. Speed toward the end.
- Eyes (Extended Mix) – Kaskade
- Heads Will Roll (A-Trak Remix) – Yeah Yeah Yeahs
- Awesome – The Bloody Beetroots
- Heavy Metal Lover – Lady Gaga
- Electrify – Mute Math
- Fantasy – The xx
Workout
Each set is 8x 20:10 of the effort described. 2 min rest between each set.
- Tabata 1, seated climb. I Wanna Go (Jump Smokers Radio Remix) – Britney Spears / The Requiem – Linkin Park
- Tabata 2, standing climb. Kill EVERYBODY – Skrillex / Prelude 12/21 – AFI
- Tabata 3, high cadence. MK Ultra – Muse / Love Like a Sunset Part II – Phoenix
- Tabata 4, all out effort. Walk – Foo Fighters
The goal of this workout is to hold high cadences through progressively higher gears. The cadence does not drop nearly as quickly as the gear rises!
Warm-up
- We Can Make The World Stop – Glitch Mob: flat road
- The Catalyst – Linkin Park: 120 rpm holds
- A Wolf In Geek’s Clothing – The Naked and Famous: False flat up/down
- Self vs Self – Pendulum: Tabata seated climb
- Warrior Concierto – Glitch Mob: active recovery
Workout
5 sets of 3 min on, 1 min off.
- Satellite – Rise Against: flat road, 120 rpm
- Rocket – Smashing Pumpkins: flat + 1, 120 rpm
- MK Ultra – Muse: flat + 2, 110 rpm
- Idealistic – Digitalism: flat + 3, 110 rpm
- Cornelius (Radio Oi!) – Bloody Beatroots: flat + 4, 100rpm
Cash out
- Rock N’ Roll [Will Take You To The Mountain] – Skrillex: Tabata seated climb
Cool down
- Home – Edward Sharpe & The Magnetic Zeros
- White Sky – Vampire Weekend
This is my first Spotify-driven playlist. Hope it works out!
If you have Spotify, you can check out the playlist here.
Warm-up
- Drumming Song – Florence + The Machine: 100+ rpm
- Bulletproof (Tiborg Remix) – La Roux: 100+ rpm, 20 rpm pickups
- Yeah 3x – Chris Brown: seated/standing easy climb
- Don’t Wanna Go Home – Jason Derulo: seated climb easy, seated climb medium, standing climb med/hard
- E.T. (Noisia Remix) – Katy Perry: 120+ rpm
- Into – The xx: active recovery
Workout
- Party Rock Anthem – LMFAO: Tabata!
- 2 min recovery, then 6x 1min:30sec on the following songs:
- 1901 Bo Flex’d (Passion Pit Remix) – Phoenix
- Save The World (Third Party Remix) – Swedish House Mafia
- Move For Me (Radio Edit) – Kaskade & Deadmau5: 100+ rpm, 20 rpm pickups
- Knights of Cydonia – Muse: 3 min easy, 2 min med, 1 min hard climb
Cool Down
- Awake My Soul – Mumford & Sons
- You’ve Got The Love – Florence + The Machine
The goal is to get a max power reading (for today), then use that number to put together efforts at 70-100% power across different time domains.
Warm up
- Resurrection – The Temper Trap: flat road cadence work
- The Ballad of Mona Lisa – Panic! At the Disco: false flat, standing med climb
Testing
- Together – The Presets: 3 attempts to find max power for today
- Houdini – Foster the People: active recovery
Efforts
- One (Your Name) – Swedish House Mafia: Hold 70% max
- The Requiem – Linkin Park: active recovery
- Cinema (Skrillex Remix) – Benny Benassi: Hold 80% max
- Intro – The XX: active recovery
- Till the World Ends (Bloody Beatroots Remix) – Britney Spears: Hold 90% max
- Don’t Panic – Coldplay: active recovery
- Move for Me (Radio Edit) – Kaskade & Deadmau5: Hold 100% max
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