Warm-up

• Too Fake – Hockey: flat road
• Two Step – Dave Matthews Band: flat road + 100 watts
• Lisztomania – Phoenix: false flat and standing
• American Slang – The Gaslight Anthem: flat road active recovery

Workout

For the next five songs, follow this pattern: 1 minute seated hill climb (men: 300 watts, women: 200 watts), 1 minute standing hill climb (same power), 30 second standing sprint (add 100 watts). Flat road recovery for the remainder of the song.

• Kicking and Screaming – The Presets
• Sort of – Silversun Pickups
• Showbiz – Muse
• The Catalyst – Linkin Park
• End Over End – Foo Fighters

Cool down

• This Boy’s In Love – The Presets: flat road
• Dao of St. Paul – Third Eye Blind

2x 5 min intervals, 2 min rest — maximal distance

5×1 min intervals, 30 sec rest — maximal distance

Warm-up:

• Three’s No Secrets This Year – Silversun Pickups (easy spin)
• I Was a Teenage Anarchist – Against Me! (false flat, standing jog, seated acceleration adding 10-20rpm)
• Thunderstruck – AC/DC (seated/standing climb between medium and high resistance)
• Lights and Sounds – Yellowcard (flat road with accelerations of 20 rpm)
• Black Heart Inertia – Incubus (easy spin)

2×5:

• Separate Ways (Worlds Apart) – Journey (5 min max distance)
• Rock ‘n Roll Band – Boston (rest)
• The End Is the Beginning Is the End – Smashing Pumpkins (5 min max distance)
• Big Me – Foo Fighters (rest)

5×1:

• Clubbed To Death (Kurayamino Variation) – Rob Dougan (60s:30sx5)

Cool down:

• Swing Life Away – Rise Against
• Sweetness – Jimmy Eat World

Warm-up and flat road start

• Strobe – Deadmau5

Climb  - ascending resistance

• Different – Pendulum
• Cult Logic – Miike Snow
• Kicking and Screaming – The Presets
• The Perfect Drug – Nine Inch Nails

Flat road finish

• One More Chance – Bloc Party
• Take a Bow – Muse

90 second cash out

• Let it Die – Foo Fighters

Cool down

• Reckoner – Radiohead
• Sleeping In – The Postal Service

Warm-up

• Hi Friend! – Deadmau5

Couplet: seated climb/standing jog, seated climb/hill sprint

• The City Is At War – Cobra Starship/Glass Danse – The Faint
• Animal – Miike Snow/American Trash – Innerpartysystem

False Flat Sprint section

• Thoughts of a Dying Atheist – Muse
• Rocketship 2010 – Shiny Toy Guns

Descending resistance climb (heavy -> light)

• Talk Like That – The Presets
• Given Up – Linkin Park
• Jigsaw Falling Into Place – Radiohead

False Flat Sprint finish

• Famous Last Words – My Chemical Romance
• Sunburn – Muse

Cool down

• Fix You – Coldplay
• Be Somebody – Kings of Leon

1. Home – LCD Soundsystem: warmup
2. Neutron Star Collision – Muse: seated/standing climb
3. Tear You Apart – She Wants Revenge: seated/standing climb
4. Turn Your Back – Billy Talent: standing climb
5. You Will Leave a Mark – A Silent Film: false flat, accelerations
6. Going Wrong – Armin Van Buuren: time trial
7. Move Along – All American Rejects: seated climb, standing jog
8. I Was a Teenage Anarchist – Against Me!: seated climb, accelerations
9. Sunburn – Muse: false flat cadence challenge
10. Survive – Rise Against: false flat power intervals
11. Word Forward – Foo Fighters: sprints
12. You and Your Heart – Jack Johnson: cool down
13. Hey, Soul Sister – Train : cool down

This ride has some hills in it.

Warm up

• Pow-Pow – LCD Soundsystem: warm-up, tabata sprints.

Workout

• Good Girls Go Bad – Cobra Starship: false flat, power pushes.
• Live Your Life – T.I.: seated/standing hill, light hill gear.
• Showdown – Black Eyed Peas: moderate hill with 20rpm speedups.
• The Game – Jurassic Park: start on false flat, add 2 gears every 45sec, end standing climb.
• Surprise rest…
• Empire State of Mind – Jay-Z: seated/standing hill, moderate hill gear.
• OMG – Usher: seated moderate hill, standing hard hill.
• Ghosts n Stuff – Deadmau5: distance trial.
• Bad Romance – Lady GaGa: flat road/false flat standing/seated false flat sprints.

Cool down

• Young Forever – Jay-Z
• Tennessee – Arrested Development

Warm-up

• Cream Dream – Simian Mobile Disco
• I Can Talk – Two Door Cinema Club
• Up In Arms – Foo Fighters

Hill 1 (easy hill resistance)

• Be Near Me – ABC
• Dear God – XTC (attack at the end)

Rest: Crystalised – The XX

Hill 2 (moderate hill resistance)

• Head Over Heels – Tears For Fears
• Undisclosed Desires – Muse

Rest: American Dream – Better Than Ezra

Hill 3 (steep hill resistance)

• Optimistic – Radiohead
• White Flag – Gorillaz
• Tonight, Tonight – Smashing Pumpkins (attacks)

Cash-out: Call Call – The Faint

Cool down

• Home – Foo Fighters
• Fix You – Coldplay

1. American Boy – Estelle
2. All the Above – Maino
3. Boom Boom Pow – Black Eyed Peas
4. Arcade Robot – Boys Noize
5. Use Somebody – Kings of Leon
6. Worked Up So Sexual – The Faint
7. The Underdog – Spoon
8. Forever – Chris Brown
9. Just Dance – Lady GaGa
10. In Pieces – Linkin Park
11. Together – The Presets

Cool down

1. Funny The Way It Is – Dave Matthews Band
2. Keep It Together – Ben Harper and Relentless7

Warm-up

• Extreme Ways – Moby

Workout

• Beautiful Thieves – AFI
• Are You the One? – The Presets
• Parlez Vous Francais? – Art vs. Science
• Burn it Down – AWOL Nation
• Fist of God – MSTRKRFT  30:20 intervals
• Savior – Rise Against
• Ion Square – Bloc Party  time trial
• Undisclosed Desires – Muse
• Polygon – Shock One  30:20 intervals
• Worked Up So Sexual – The Faint

Cool down

• Love Will Tear Us Apart – Joy Division
• Karma Police – Radiohead

Warm-up

1. Wheels- Foo Fighters

Workout

1. Harmonic – Unwritten Law
2. Jellybelly – Smashing Pumpkins
3. Sex Type Thing - Stone Temple Pilots
4. Mudshovel - Staind
5. Night of the Hunter - 30 Seconds to Mars
6. Burn, Burn - Lostprophets
7. The Perfect Drug - Nine Inch Nails
8. Up In Arms - Foo Fighters
9. Captain Bligh - Filter
10. Rooftops (A Liberation Broadcast) - Lostprophets

Cool down

1. Wake for Young Souls - Third Eye Blind
2. Across The Sea - Weezer