Cycle 156

This workout seeks to keep you at controlled, challenging, power output for certain periods of time.

Just want the music? Here’s the Spotify playlist.

Warm up

• Florence + The Machine – Shake It Out: flat road 100rpm below 250w
• Yeah Yeah Yeahs – Heads Will Roll – A-Trak Remix Radio Edit: flat road pickups @ 120rpm, 130rpm x 2
• Arctic Monkeys – I Bet You Look Good On The Dancefloor: power pickups @ 60%, 70%, 80% of max power
• Interpol – Mammoth: easy hill seated/standing climb, standing jog +10 rpm, rest final 2 min

Workout

3 rounds of:

• 1 min @ 80% max power, 30 sec rest
• 2 min @ 70% max power, 1 min rest
• 4 min @ 50-60% max power, 2 min rest

Music

• Friendly Fires – Live Those Days Tonight
• MSTRKRFT – Heartbreaker feat. John Legend (Laidback Luke Remix)
• The Bloody Beetroots – Warp 1.9 (feat. Steve Aoki)
• The Bloody Beetroots – Warp 7.7 (feat. Steve Aoki)
• Cut Copy – Going Nowhere – Digitalism Remix
• David Guetta – Turn Me On (feat. Nicki Minaj)
• Rihanna – We Found Love – Chuckie Extended Remix

Cool down

• Florence + The Machine – Seven Devils
• Coldplay – A Message

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 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

Cycle 117 (CFE 2×5/5×1)

Straight out of the CrossFit Endurance playbook, here’s a great cycling workout.

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