Just give me the playlist!

Warm-up

• LCD Soundsystem – All My Friends: flat road with pickups
• Skrillex – Bangarang – feat. Sirah: lockouts, :30/:20 x 3

Skill session: max climb

Take the next 7 minutes to find your max climb gear, 30 seconds at a time. Cadence does not go below 70rpm. RPE 8-10.

30 seconds climb, 30 seconds easy spin. Start at your medium hill and move up by one gear until you can no longer keep the cadence up. Seated or standing.

• AWOLNATION – Sail
• Muse – The Small Print

Then, spend the next 3 minutes at 120rpm in your flat road gear.

• The Killers – Mr. Brightside

Intervals

5 sets of:

• 1 min false flat, 100+ rpm
• 1 min climb, 2 gears below your max climb gear
• 1 min flat road 120 rpm

• Coldplay – A Hopeful Transmission
• Coldplay – Don’t Let It Break Your Heart
• Foo Fighters – Monkey Wrench
• 30 Seconds To Mars – Savior
• Rise Against – Savior

Cash out

• Linkin Park – Breaking The Habit: flat road 100+ rpm, standing same cadence, +2 gear pushes
• Foo Fighters – Come Alive: flat road/easy spin, half tabata

Cool down

• Incubus – Black Heart Inertia
• Kings Of Leon – Pyro

Just want the music? Here’s the 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
• Interpol – Mammoth: easy hill seated/standing climb, standing jog +10 rpm, flat road last 2 min
• Arctic Monkeys – I Bet You Look Good On The Dancefloor: set your threshold – 3x “max effort”
• Friendly Fires – Live Those Days Tonight: flat road, find tempo pace

Workout

Take 50-60% of “max effort” power, call that your threshold.

5 rounds of:

• 1 min 90-110 cadence, 110% threshold
• 1 min tempo
• 45 sec 90-110 cadence, 120% threshold
• 45sec tempo
• 30 sec all out
• 1 min tempo

Music

• Muse – Assassin – Grand Omega Bosses Edit
• The Bloody Beetroots – Warp 1.9 (feat. Steve Aoki)
• The Bloody Beetroots – Warp 7.7 (feat. Steve Aoki)
• Hadouken! – Oxygen – Gemini 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

Here’s the playlist.

Warmup

• Cadence work, gear work, 7 min.
• Seated false flat, seated climb, standing climb repeats. 4 min.
• Power test or cadence work (if you already know your target numbers you can skip the power test). 4 min.

Workout

“The 30s”

3 rounds:

30 second 150% tempo power push, rest starts at 30s and decreases by 5s each set.

2min rest.

Cool down

Soft pedal, stretch.

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

Warm-up

1. We Can Make The World Stop – Glitch Mob: flat road
2. The Catalyst – Linkin Park: 120 rpm holds
3. A Wolf In Geek’s Clothing – The Naked and Famous: False flat up/down
4. Self vs Self – Pendulum: Tabata seated climb
5. Warrior Concierto – Glitch Mob: active recovery

Workout

5 sets of 3 min on, 1 min off.

1. Satellite – Rise Against: flat road, 120 rpm
2. Rocket – Smashing Pumpkins: flat + 1, 120 rpm
3. MK Ultra – Muse: flat + 2, 110 rpm
4. Idealistic – Digitalism: flat + 3, 110 rpm
5. Cornelius (Radio Oi!) – Bloody Beatroots: flat + 4, 100rpm

Cash out

• Rock N’ Roll [Will Take You To The Mountain] – Skrillex: Tabata seated climb

Cool down

• Home – Edward Sharpe & The Magnetic Zeros
• White Sky – Vampire Weekend

Warm up

• Resurrection – The Temper Trap: flat road cadence work
• The Ballad of Mona Lisa – Panic! At the Disco: false flat, standing med climb

Testing

• Together – The Presets: 3 attempts to find max power for today
• Houdini – Foster the People: active recovery

Efforts

• One (Your Name) – Swedish House Mafia: Hold 70% max
• The Requiem – Linkin Park: active recovery
• Cinema (Skrillex Remix) – Benny Benassi: Hold 80% max
• Intro – The XX: active recovery
• Till the World Ends (Bloody Beatroots Remix) – Britney Spears: Hold 90% max
• Don’t Panic – Coldplay: active recovery
• Move for Me (Radio Edit) – Kaskade & Deadmau5: Hold 100% max

Warm up

• Every Teardrop Is a Waterfall – Coldplay: flat road with some pickups
• Mammoth – Interpol: seated/standing climb, easy/med hill

Intervals

• Dog Days Are Over – Florence + The Machine: easy climb, standing sprint +20rpm
• Spank – The Naked and Famous: max power 45 sec sprints, 1 min rest
• Anywhere – The Presets: 6 min TT, holding 66-70% of max power
• Sleepyhead – Passion Pit: active recovery

Endurance Intervals

Holding 75-80% effort.

• C’mon (Catch ‘Em By Surprise) – Tiesto & Diplo: flat road, holding 115+ cadence
• Vox Populi – 30 Seconds to Mars: false flat, holding 90-100 cadence
• Tear You Apart – She Wants Revenge: climbing… easy/med, easy/hard, easy/hard

Cash out

• Call Call – The Faint: 3x Lead out sprints
  

Warmup

• Bad Romance (BBC Live Version) – 30 Seconds to Mars. Easy spin.
• Kicking and Screaming – The Presets. 30:30 x 5, easy spin, lockouts.
• Losing My Edge – LCD Soundsystem. 30:30 x 7, start at false flat, +1 each minute.
• Fainting Spells – Crystal Castles. 2 min standing climb.
• Houndini – Foster the People. Active recovery.

Intervals

5 rounds of 1 min max power, 1 min flat road, 30 sec standing climb, 30 sec flat road.

• Turn Me On – Nicki Minaj
• Stockholm Syndrome – Muse
• Attack – 30 Seconds to Mars
• Architects – Rise Against

Cash Out

• Call Call – The Faint.
• Worked Up So Sexual – The Faint.

Warm up

• Yeah (Crass Version) – LCD Soundsystem: easy ride, flat road, into false flat
• Sober – Muse: false flat, standing jogs
• Low – Foo Fighters: false flat, wattage challenge
• The Only Hope For Me Is You – My Chemical Romance: seated/standing climb (easy/moderate)
• Giving Up the Gun – Vampire Weekend: active recovery

Workout

10x 30 second hill sprints, 90 second recoveries. use a medium or heavy hill gear, max effort. back to flat road gear 60 seconds into each recovery.

• Movement – LCD Soundsystem
• Trans-Continental Hustle – Gogol Bordello
• One (Your Name) – Swedish House Mafia
• 9,000 Miles – Pendulum

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