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.

cycle 90

long ride… 59:36 work time.

warm up

1. Neighborhood #3 (Power Out) Arcade Fire 5:13
2. I Go Hard, I Go Home The Presets 5:04  (tabata set)

workout

1. XO Fall Out Boy 3:41
2. Falling Down Atreyu 3:00
3. In Pieces Linkin Park 3:38
4. & Down (Original Mix) Boys Noize 4:18  (hill)
5. Axle Grinder Pendulum 4:10  (30 on/30 off)
6. Five Becomes Four Yellowcard 3:30
7. Feel Good Drag Anberlin 3:08
8. The Heinrich Maneuver Interpol 3:29
9. Together The Presets 5:48  (all out efforts)
10. Be Somebody Kings of Leon 3:47
11. A Southern Thing Better Than Ezra 4:02  (hill)
12. Worked Up So Sexual The Faint 2:40
13. Let It Die Foo Fighters 4:05  (all out efforts)

cool down

1. Take Me to the Riot Stars 3:48
2. Something About You Level 42 4:25

cycle 23

a solid mixed ride with some hill climbs and some flat roads.

1. All Because Of You U2
2. Heartbreaker Pat Benatar
3. Starfish And Coffee Prince
4. Doo Wop (That Thing) Lauryn Hill
5. Raspberry Swirl Tori Amos
6. Be My Escape Relient K
7. Bling (Confession of a King) The Killers
8. Beverly Hills Weezer
9. Diary of Jane Breaking Benjamin
10. The Bucket Kings of Leon
11. Stars (sophie muller watermark) Switchfoot
12. Bodyrock Moby
13. Vasoline Stone Temple Pilots
14. Daylight Better Than Ezra
15. High Speed Coldplay

Cycle 84

circuit training (if i could make this html blink, i totally would)!

1 round tabata standing sprints, then 3 rounds of:

1. moderate hill climb
2. high cadence hill climb
3. flat road sprints

warmup:

1. Neighborhood #3 (Power Out)    Arcade Fire    Funeral

tabata:

1. I Go Hard, I Go Home    The Presets    Beams

circuit 1:

1. & Down (Original Mix)    Boys Noize    Oi Oi Oi
2. Falling Down    Atreyu    Lead Sails Paper Anchor
3. Axle Grinder    Pendulum    Pendulum – Blood Sugar – Single

circuit 2:

1. The Heinrich Maneuver    Interpol    Our Love to Admire
2. Feel Good Drag    Anberlin    New Surrender
3. Five Becomes Four    Yellowcard    Paper Walls

circuit 3:

1. See You In My Nightmares (feat. Lil Wayne)    Kanye West    808s & Heartbreak (Bonus Video Version)
2. Damn Girl    Justin Timberlake    FutureSex/LoveSounds
3. Let It Die    Foo Fighters    Echoes, Silence, Patience & Grace

cool down:

1. Take Me to the Riot    Stars    In Our Bedroom After the War
2. Something About You    Level 42    World Machine