speedvegan

my second class was much better. i had, not one, but TWO students this time. one was recovering from a recent back injury but she is a seasoned spinner and said she’d just sit through the class so i didn’t have to modify my profile at all. here it is…

Sprint Pyramid

Warmup 5:15 – Block Rockin Beats, The Chemical Brothers

Jumps 3:55 – Hey Ya!, Outkast
50% effort

Sprint 3:41 – Volare, Gypsy Kings
60% effort
15 sec run, 15 sec rest

Climb 3:57 – Just Like A Pill, Pink
starting with 70% effort, increase by 10%, stand and hammer on each chorus

Sprint 5:38 – Ya Mama, Fatboy Slim
60% effort
30 sec run, 15 sec rest

Climb 4:46 – #1 Crush, Garbage
starting with 70% effort, increase by 10% every 60 sec ending in a standing climb at 100% effort

Sprint 4:48 – Speed of Sound, Coldplay
60% effort
45 sec run, 15 sec rest

Climb 5:58 – Bitter Sweet Symphony, The Verve
standing climb at 100% effort for 60 sec, rest at 50% for 50 sec

Sprint 3:54 – Kryptonite, 3 Doors Down
60% effort
30 sec run, 15 sec rest

Jumps on a hill 4:57 – Pepper, Butthole Surfers
80% effort

Sprint 3:45 – Silence, Delerium (remix)
60% effort
15 sec run, 15 sec rest

Cooldown 4:47 – Beautiful, Christina Aguilera