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

cycle 137 – endurance climbs, cadence, tabata

This one is going to be tough!

Warm-up

• Hurricane – 30 Seconds to Mars: flat road, cadence work
• Watch the Tapes – LCD Soundsystem: cadence work
• Barricade – Interpol: climbs
• Animal – Neon Trees: active recovery

Workout

3 rounds: 5 min climb, 3 min 120+ cadence, 2 min tabata (20:10×4) max power standing sprint, 2 min active recovery.

• Round 1
  • When They Come for Me – Linkin Park
  • Burn It Down – Awolnation
  • The Good Left Undone – Rise Against
  • Prelude 12/21 – AFI
• Round 2
  • Silvia (Roboberget Remix) – Miike Snow
  • Give ‘Em Hell, Kid – My Chemical Romance
  • Intro – The XX
• Round 3
  • On and On – Girl Talk
  • Don’t Slow Down – Matt & Kim
  • Rope (Deadmau5 Remix) – Foo Fighters

Cool Down

• White Blank Page – Mumford & Sons

cycle 133 – 4, 2, 1 intervals

CFE 4, 2, 1 intervals

Warm-up

• All My Friends – LCD Soundsystem
• Fun That We Have – Julian Plenti: climb
• Soul Wars – Awolnation: false flat
• March Of The Pigs – Nine Inch Nails: max effort sprint

Workout

• Satellite – Rise Against: 4 min on
• White Sky – Vampire Weekend: 3 min off
• Cinders – Matt & Kim: ~2 min on
• Interlude – Muse: 30 sec off
• Megalithic Symphony – Awolnation: 1 min on
• Sleepyhead – Passion Pit: 3 min off
• Derezzed – Daft Punk: ~2 min on
• Bridge Burning – Foo Fighters: 30 sec off, 4 min on

Cash out

• Thrills – LCD Soundsystem: false flat
• Take Me to the Hospital – The Faint: sprints

Cool down

• I Can Change – LCD Soundsystem

cycle 131

Dynamic warmup followed by some sprint-climb repeats.

Warmup

• Stronger (BBC Live Version) – 30 Seconds to Mars. Easy spin.
• Kicking and Screaming – The Presets. 30:30 x 5, easy spin, climb.
• Losing My Edge – LCD Soundsystem. 30:30 x 7, false flat, 20rpm acceleration.
• Fainting Spells – Crystal Castles. 2 min standing climb.
• Houndini – Foster the People. Active recovery.

Intervals

5 rounds of 1 min max power, 1 min rest, 30 sec standing climb, 30 sec rest.

• Sofi Needs a Ladder – Deadmau5
• Stockholm Syndrome – Muse
• Attack – 30 Seconds to Mars
• Architects – Rise Against

Cash Out

• Call Call – The Faint.
• Worked Up So Sexual – The Faint.

cycle 128

Symmetry is beautiful… climbs, max effort sprints, climbs.

Warm up

• Harmonic – Unwritten Law

Climb section 1

• The Sharpest Lives – My Chemical Romance: false flat, seated sprints
• Tear You Apart – She Wants Revenge: seated/standing climb
• My Hero – Foo Fighters: seated climb/standing hill sprints

Sprint Section

2:1, 4:2, 2:1, max effort (wattage) sprints.

• 2:1: Wattershed – Foo Fighters / Interlude 1 – Enter Shikari
• 4:2: The Mission – 30 Seconds to Mars / Intro – The XX
• 2:1: Light Grenades – Incubus / Exogenesis: Symphony, Part 2 (Cross-pollination) – Muse

Climb section 2

• Butterflies and Hurricanes – Muse: seated sprints
• Policy of Truth – Depeche Mode: seated/standing climb
• Freedom 90 – George Michael: seated climb/standing hill sprints

Cool down

• Something About You – Level 42
• Hold Me Now – Thompson Twins