speedvegan

well, hello ! i had 5 students in my class this weekend. wow ! i would have never expected such a turn out. after all, there are only a grand total of 12 bikes at this particular gym. including me, we filled up half of them. i know it’s not a huge accomplishment, but it’s made me very happy. here is the profile i used this week…

Rollercoaster

Warmup 5:22 – Right Now, Van Halen

Climb 3:36 – Going Under, Evanescence
70% effort
sit for 10 sec, stand for 10 sec, sit and sprint for 10 sec

Sprint 4:17 – Without You, Black Lab
60% effort
3 x 10 sec run, 2 x 20 sec run, 1 x 30 sec run, 10 sec rests

Climb 4:47 – Try Again, Aaliyah
80% effort
20 sec seated climb, 20 sec standing climb

Sprint 8:36 – World Hold On, Bob Sinclar
60% effort
4 x 15 sec run, 3 x 30 sec run, 2 x 45 sec run, 1 x 60 sec run, 15 sec rests

Walk/Jog 4:02 – Running, No Doubt
50% effort
15 sec walk, 15 sec standing run

Climb 5:55 – Stoned, Dido
starting with 60% effort, increase by 10% every 60 sec
end with a standing climb at 100% effort

Jumps 3:47 – Jump, Madonna
50% effort
8 x slow, 8 x fast

Climb 3:43 – Say It Right, Nelly Furtado
90% effort
standing climb, hammer on each chorus for 10 sec

Sprint 3:07 – Animals, Nickelback
60% effort
30 sec run, 15 sec rest

Jumps 3:11 – LDN, Lily Allen
choice of fast @ 50 % effort or regular speed @ 80% effort

Cooldown 4:56 – Fade Into You, Mazzy Star