Cycle 157
Posted in playlists on 26. Nov, 2011
For this workout, you’ll need to know your LT power threshold. If you don’t, take 50% of your max anaerobic power and use that number. If you don’t know that number, don’t worry – we’ll figure it out in class.
Just want the playlist? Here!
Warm up (20 min)
8 min 50% LT power, cadence work
4 min gear ladder (1 min +1 gear each min)
3 min climb ladder (every minute adding 2 gears, stand as needed)
3 min cadence ladder (flat road, adding 10rpm every minute, starting at 100 rpm)
2 min active recovery
Training (35:15)
5x 60:120 @ 75-90%, 50% recovery
5x 45sec seated climb @ 90% (80rpm), 30sec standing climb (80 rpm), 60sec recovery @ 50%
3x 3min:3min @ 105%
Cool down
Flat road -1, 3 min
Stretches
Playlist
We Were Promised Jetpacks – It’s Thunder And It’s Lightning
Twin Atlantic – Lightspeed
Twin Atlantic – What Is Light? Where Is Laughter? (Skrillex Remix)
Passion Pit – The Reeling – Calvin Harris Remix
MSTRKRFT – Heartbreaker feat. John Legend (Laidback Luke Remix)
Rihanna – We Found Love – Chuckie Extended Remix
Swedish House Mafia – Save The World (Knife Party Remix)
Muse – Stockholm Syndrome
30 Seconds To Mars – This Is War
30 Seconds To Mars – 100 Suns
The Presets – Are You The One?
Cut Copy – Going Nowhere – Digitalism Remix
Linkin Park – The Requiem
David Guetta – Without You (feat. Usher)
Foster The People – Helena Beat – Lenno Extended Remix
Florence + The Machine – Strangeness And Charm



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