Cycle 141, redux

Same playlist as Cycle 141, but with a different workout.

Warmup

The Temper Trap – Resurrection: flat road 100 rpm, pickups
Panic! At The Disco – The Ballad Of Mona Lisa: false flat, +5-10 gear standing lockouts

Testing

The Presets – Together: 5x 30:30, find your max power, starting at bodyweight wattage and moving up
Foster The People – Houdini: flat road active recovery

Training

3 rounds of:

• 1 min 50% max power, 1 min rest
• 1 min 70% max power, 1 min rest
• 1 min all out max effort, 2 min rest

Swedish House Mafia – One (Your Name) [feat. Pharrell] {Vocal Mix}
Linkin Park – The Requiem
Benny Benassi – Cinema – Skrillex Remix
The xx – Intro
30 Seconds To Mars – Vox Populi

Cool down

Britney Spears – Till The World Ends – Bloody Beatroots Extended Remix: 3 min 120 rpm, flat road-1 or -2
Coldplay – Don’t Panic
Kaskade & Deadmau5 – Move For Me – Radio Edit

Cycle 154

Cycle 154 – Lactate Shuttle

Dynamic warm up

• The Joy Formidable – Whirring – Innerpartysystem Remix
• lostprophets – Last Train Home
• Jimmy Eat World – A Praise Chorus
• Foo Fighters – Bridge Burning

 Climb circuit

• Kings Of Leon – Be Somebody
• Yeah Yeah Yeahs – Heads Will Roll – A-Trak Remix Radio Edit
• Interpol – Mammoth
• Arctic Monkeys – I Bet You Look Good On The Dancefloor

Lactate Shuttle

5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on, done.  All out efforts.

• Atomic Tom – Break My Heart Around You
• David Guetta – Lunar
• The xx – Fantasy
• Muse – New Born
• Coldplay – Rainy Day
• Benny Benassi – Cinema – Radio Edit
• David Guetta – Titanium (feat. Sia)

Cool down

• Coldplay – Fix You
• Coldplay – Every Teardrop Is A Waterfall

Cycle 148 (tabata madness)

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

Cycle 145 (progressive cadence)

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

1. We Can Make The World Stop – Glitch Mob: flat road
2. The Catalyst – Linkin Park: 120 rpm holds
3. A Wolf In Geek’s Clothing – The Naked and Famous: False flat up/down
4. Self vs Self – Pendulum: Tabata seated climb
5. Warrior Concierto – Glitch Mob: active recovery

Workout

5 sets of 3 min on, 1 min off.

1. Satellite – Rise Against: flat road, 120 rpm
2. Rocket – Smashing Pumpkins: flat + 1, 120 rpm
3. MK Ultra – Muse: flat + 2, 110 rpm
4. Idealistic – Digitalism: flat + 3, 110 rpm
5. 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

Cycle 144 (tabata)

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