speedvegan

this weekend’s profile was a bit fiendish. one of the girls cried out “is it over ??” towards the end of the class. i think she was enjoying the challenge, though. it’s a very good workout if you’re hill-deprived like us South Floridians. i’m subbing another class tonight !!

Two Hills

Warmup 4:08 – Beautiful Day, U2

Sprint 6:30 – Destination Unknown, Crystal Waters
60% effort
45 sec run, 15 sec rest

Climb 5:22 – Rock Steady, No Doubt
starting with 60% effort, increase by 10% every 60 sec
end in a standing climb at 100% effort

Climb 4:40 – Can’t Stop, Chili Peppers
100% effort for 20 sec standing, 20 sec seated
resistance all the way off for 50 sec

Climb 4:03 – I’m Like A Bird, Nelly Furtado
80% effort
standing, 20 sec regular speed, 20 sec faster

Sprint 6:18 – First Down, Fatboy Slim
60% effort
45 sec run, 15 sec rest

Climb 5:13 – One Headlight, The Wallflowers
starting with 60% effort, increase by 10% every 60 sec
end in a standing climb at 100% effort

Climb 4:38 – Umbrella, Rihanna
80% effort
standing, 20 sec regular speed, 20 sec faster

Climb 4:22 – Boulevard of Broken Dreams, Green Day
100% effort for 20 sec standing, 20 sec seated
resistance all the way off for 50 sec

Sprint 6:37 – Climbatize, Prodigy
60% effort
45 sec run, 15 sec rest

Cooldown 4:37 – By Your Side, Sade