speedvegan

Geoff came to my class this weekend !! he’s a big fan of sprints so i chose a profile that included plenty of challenging ones.

Sprint Ladder

Warmup 3:12 – Get The Party Started, Pink

Sprint 4:00 – Go, Moby
60% effort
15 sec run, 15 sec rest

Climb 3:38 – In The End, Linkin Park
starting with 60% effort, increase by 10% every 60 sec
20 sec on saddle, 20 sec walk and 20 sec run at each effort level

Sprint 5:48 – Emballa, Cirque Du Soleil
60% effort
30 sec run, 15 sec rest

Climb 6:39 – The Climb, No Doubt
starting with 60% effort, increase by 10% every 60 sec
end with a standing climb at 100% effort for 60 sec

Sprint 6:58 – Southern Sun, Oakenfold
60% effort
45 sec run, 15 sec rest

Walk/Jog 5:36 – Hung Up, Madonna
60% effort
20 sec walk, 10 sec run

Sprint 7:33 – Call On Me, Eric Prydz
60% effort
60 sec run, 15 sec rest

Jumps 3:26 – Whine Up, Kat DeLuna
50% effort
8x slow, 8x fast

Climb 3:40 – Every Morning, Sugar Ray
80% effort
15 sec seated to beat of music, 15 sec standing at faster cadence

Cooldown 4:51 – Fake Plastic Trees, Radiohead