cycle 94

tempo ride, two big hills.

1. New Perspective – Panic At the Disco
2. Audience of One – Rise Against
3. Amphetamines – Eve 6
4. New Divide – Linkin Park
5. Unwind – Julian Plenti
6. Turn Your Back – Billy Talent
7. The Approaching Curve – Rise Against
8. There’s a Good Reason These Tables Are Numbered Honey, You Just Haven’t Thought Of It Yet – Panic At the Disco
9. Fun That We Have – Julian Plenti
10. A New Sky – The Presets
11. Uprising – Muse
12. Thank You For The Venom – My Chemical Romance

cycle 92

tempo ride with some intervals to finish.  cadences start out high and keep lowering, gear slowly increases throughout class.

warm up

1. Don’t Believe a Word Third Eye Blind

high cadence (100+)

1. Drones Rise Against 210
2. Saint Veronika Billy Talent 208

medium (70-80)

1. Bodysnatchers Radiohead 168
2. Everlong Foo Fighters 158
3. Sick Sad Little World Incubus 154

low/hill (60-70)

1. Talk Like That The Presets 135
2. The Geeks Were Right The Faint 135

intervals and sprints

1. Bricks Rise Against
2. Butterflies and Hurricanes Muse
3. Diary of Jane Breaking Benjamin
4. Feel The Pain Dinosaur Jr

cool down

1. December Collective Soul

brick class 090721

45-minute cycle, cycle 83

35-minute run

out and back, along this route.  when you hit the place you started on the trail, turn around and go the back the way you came.  2 loops.

both times you pass the pull-up bars and parallel bars on the trail, you are to complete:

3 rounds of the following:

5 dips

10 pushups

15 squats

cycle 43

“one big hill” — modifications to shorten the workout to 45 minutes will be in the final flat section.

Warm up

1. Metrorail Thru Space – Cut Chemist

Drills

1. Hold On – KT Tunstall
2. Young Folks – Peter Bjorn and John
3. Hold Tight London – The Chemical Brothers

The Hill

1. Wind It Up – Gwen Stefani
2. None Shall Pass – Aesop Rock
3. Umbrella – Rihanna
4. O Green World – Gorillaz

Flat finish

1. Starz – Smashing Pumpkins
2. Five Becomes Four – Yellowcard
3. London – Third Eye Blind
4. Save Me – Unwritten Law
5. The Pretender – Foo Fighters

Cool down

1. Car Crash – Matt Nathanson
2. Church Clothes – Matt Nathanson

cycle 91

3×5 min intervals, 3 min recovery. cover same distance/wattage/number of breaks/other metric on each effort; any deviation is one foul (foul listed below).

warm-up

1. Go (2006 mix) – Moby
2. Just Dance – Lady GaGa
3. Keep Me from Drinking – Riverboat Gamblers
4. Sympton Finger – The Faint

intermission: Fly One Time – Ben Harper and Relentless 7 (quick water break)

workout: 3×5 min all-out sprints, 3 min recovery. recover to 65-70% max heart rate.

1. Snuff On Digital – Blaqk Audio / Dirt Room – Blue October
2. Geek USA – Smashing Pumpkins / Aeons – The Presets
3. Propane Nightmares (Celldwllers Mix) – Pendulum / If I Know You – The Presets

cool down: The Boy’s In Love – The Presets

fouls: 2 min isometric squat hold. clock stops when one person stands up.