cycle 119 (5x hill repeats)

Flat road warm-up with some sprints and power work.  Then… hill repeats!

Warm-up

• Too Fake – Hockey: flat road
• Two Step – Dave Matthews Band: flat road + 100 watts
• Lisztomania – Phoenix: false flat and standing
• American Slang – The Gaslight Anthem: flat road active recovery

Workout

For the next five songs, follow this pattern: 1 minute seated hill climb (men: 300 watts, women: 200 watts), 1 minute standing hill climb (same power), 30 second standing sprint (add 100 watts). Flat road recovery for the remainder of the song.

• Kicking and Screaming – The Presets
• Sort of – Silversun Pickups
• Showbiz – Muse
• The Catalyst – Linkin Park
• End Over End – Foo Fighters

Cool down

• This Boy’s In Love – The Presets: flat road
• Dao of St. Paul – Third Eye Blind

Cycle 111

This workout is inspired by the CrossFit Endurance 4, 2, 1 intervals workout. Maximal distance in each interval.

Warm-up

• What You Know – Two Door Cinema Club
• This Boy’s In Love – The Presets: flat road, speedups
• Starlight – Muse: easy climb
• The Approaching Curve – Rise Against: false flat, power intervals
• Southern Belles In London Sing – The Faint: false flat, speedups
• The (Shipped) Gold Standard – Fall Out Boy: active recovery, workout explanation

Workout

• 10000 Horses Can’t Be Wrong – Simian Mobile Disco: 4 min on
• Notion – Kings of Leon: 3 min off
• Hell – Foo Fighters: 2 min on
• Introduction – Panic! At The Disco: 30 seconds off
• Paddle Out – Sublime: 1 min on
• Showbiz – Muse: 3 min off, 2 min on, 30 seconds off
• The Royal We – Silversun Pickups: 4 minutes on

Cool down

• Guiding Light – Muse
• Far – Coheed & Cambria

Cycle 53

Tempo ride with some hill climbs mixed in, and one burner hill climb toward the end!

Warm up

• Times Like These – Foo Fighters

Workout

• The (After) Life Of The Party – Fall Out Boy
• Here It Goes – Jimmy Eat World
• Break It Down Again – Tears for Fears
• Eucalyptus – The Presets
• On a Friday – Blaqk Audio
• Whatever’s Left – Snow Patrol
• The Red Summer Sun – Third Eye Blind
• Are We the Waiting / St. Jimmy – Green Day
• Under Pressure – My Chemical Romance
• But, Honestly – Foo Fighters

Cool down

• Apologize – Timbaland
• Girl America – Mat Kearney

cycle 102

mixed terrain, mostly false flat.

1. Dirty Harry – Gorillaz. warmup.
2. Doesn’t Remind Me – Audioslave. double-time, slow down for chorus.
3. Better Than Heaven – Bloc Party. false flat.
4. I Predict a Riot – Kaiser Chiefs. climb, adding from saddle on each chorus, finishing up.
5. My Hero – Foo Fighters. climb, standing acceleration.
6. Army Ants – Stone Temple Pilots. flat, constant cadence, adding gear/removing.
7. House of Jealous Lovers – The Rapture. false flat with standing speedups.
8. I Disappear – The Faint. false flat with seated speedups.
9. River In the Road – Queens of the Stone Age. climb, adding on each chorus.
10. HFM – Ghostland Observatory. false flat.
11. This Is War – 30 Seconds to Mars. false flat, sprints.
12. 100 Suns – 30 Seconds to Mars. cool down.
13. Sweet Disposition – The Temper Trap. cool down.