speedvegan

The profile I used last week focused on hills, so we worked on sprints this week. It was a good class. Working on our fast twitched muscle fibers is very important.

Endurance Sprints

Warmup 3:47 – Focus on Sight, Thievery Corporation

Sprint 5:58 – Adagio for Strings, Tiesto
60% effort
30 sec run, 30 sec rest

Climb 3:10 – Natural One, The Folk Implosion
70% effort
45 sec seated, 15 sec standing

Sprint 6:30 – Destination Calabria, Alex Gaudino
60% effort
60 sec run, 30 sec rest

Jumps 4:08 – Baila Morena, Zucchero
80% effort
4 counts seated at regular speed, 4 counts standing at faster cadence

Sprint 7:26 – Sandstorm, Darude
60% effort
90 sec run, 30 sec rest

Seated Climb 5:31 – Blue on Black, Kenny Wayne Sheppherd
starting with 70% effort, increase by 10% every 60 sec

Sprint 8:36 – World Hold On, Bob Sinclair
60% effort
120 sec run, 30 sec rest

Cooldown 4:49 – Lebanese Blonde, Thievery Corporation