speedvegan

i subbed last Tuesday’s class. it was fine until one of the girls got off her bike. my inner self-critic took over at that point and i got out of sync with the music. the last two routines were a disaster. after class, she told me that she just had to use the restroom. this totally re-enforces the fact that some of my insecurity is all in my head and i don’t need to be so hard on myself all the time. must work on that !

Rolling Hills

Warmup 3:48 – Starry Eyed Surprise, Oakenfold

Climb 3:58 – Bring Me To Life, Evanescence
70% effort
10 sec sitting, 10 sec standing, 10 sec standing at faster cadence

Jumps 2:59 – The Way I Are, Timbaland
50% effort
8x slow, 8x fast

Climb 3:17 – Smile, Lily Allen
80% effort
15 sec standing, 15 sec standing at faster cadence

Sprint 4:20 – By The Way, Red Hot Chili Peppers
60% effort
30 sec run, 15 sec rest

Climb 6:03 – Take A Picture, Filter
starting with 60% effort, increase by 10% every 60 sec
end in standing climb at 100% effort for 60 sec

Sprint 3:35 – Shut Up And Drive, Rihanna
60% effort
30 sec run, 15 sec rest

Climb 4:03 – Someday, Sugar Ray
10 sec seated climb at 100% effort, 20 sec standing climb at 100% effort
take off resistance and sit back on the saddle for 30 sec rest

Jumps 3:10 – Wind It Up, Gwen Stefani
50% effort

Climb 3:31 – Don’t Let Me Get Me, Pink
70% effort
15 sec to beat of music, 15 sec faster cadence

Walk 4:02 – Save Tonight, Eagle-Eye Cherry
60%-70% effort

Climb 3:44 – How You Remind Me, Nickelback
80% effort
15 sec seated, 15 sec standing

Sprint 3:45 – This Is Your Night, Amber
60% effort
30 sec run, 15 sec rest

Cooldown 4:37 – By Your Side, Sade