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

This ride has some hills in it.

Warm up

• Pow-Pow – LCD Soundsystem: warm-up, tabata sprints.

Workout

• Good Girls Go Bad – Cobra Starship: false flat, power pushes.
• Live Your Life – T.I.: seated/standing hill, light hill gear.
• Showdown – Black Eyed Peas: moderate hill with 20rpm speedups.
• The Game – Jurassic Park: start on false flat, add 2 gears every 45sec, end standing climb.
• Surprise rest…
• Empire State of Mind – Jay-Z: seated/standing hill, moderate hill gear.
• OMG – Usher: seated moderate hill, standing hard hill.
• Ghosts n Stuff – Deadmau5: distance trial.
• Bad Romance – Lady GaGa: flat road/false flat standing/seated false flat sprints.

Cool down

• Young Forever – Jay-Z
• Tennessee – Arrested Development

Warm-up

• Extreme Ways – Moby

Workout

• Beautiful Thieves – AFI
• Are You the One? – The Presets
• Parlez Vous Francais? – Art vs. Science
• Burn it Down – AWOL Nation
• Fist of God – MSTRKRFT  30:20 intervals
• Savior – Rise Against
• Ion Square – Bloc Party  time trial
• Undisclosed Desires – Muse
• Polygon – Shock One  30:20 intervals
• Worked Up So Sexual – The Faint

Cool down

• Love Will Tear Us Apart – Joy Division
• Karma Police – Radiohead

Warm-up

1. Wheels- Foo Fighters

Workout

1. Harmonic – Unwritten Law
2. Jellybelly – Smashing Pumpkins
3. Sex Type Thing - Stone Temple Pilots
4. Mudshovel - Staind
5. Night of the Hunter - 30 Seconds to Mars
6. Burn, Burn - Lostprophets
7. The Perfect Drug - Nine Inch Nails
8. Up In Arms - Foo Fighters
9. Captain Bligh - Filter
10. Rooftops (A Liberation Broadcast) - Lostprophets

Cool down

1. Wake for Young Souls - Third Eye Blind
2. Across The Sea - Weezer

Warm-up

• Tripping Billies    Dave Matthews Band. flat, easy.
• How Far We’ve Come    Matchbox Twenty. standing jog.
• The Great Escape    Boys Like Girls. seated sprint.
• Top of the World    The All-American Rejects. easy standing climb.

Intervals

• Oil and Water    Incubus. high gear standing sprints.
• The Good Left Undone    Rise Against. flat road power pushes.
• Hyper Music    Muse. flat road time trial.
• Time Bomb    Dave Matthews Band. rest 2:40, flat road time trial heavier gear.
• Devil In a Midnight Mass    Billy Talent. medium gear stay on cadence.
• Be Good    Tokyo Police Club. higher cadence stay with gear.
• Playing With the Boys    Kenny Loggins. active recovery standing jogs.
• Pushing Me Away    Linkin Park. seated accelerations.
• Cheer Up, Boys (Your Make Up Is Running)    Foo Fighters. standing sprints.

Cool down

• Better Way    Ben Harper
• Never Tear Us Apart    INXS