speedvegan

I am no longer teaching on Saturday mornings. I am teaching on Tuesday evenings instead. I know I haven’t posted any profiles in a while, so here is the one I used last night. It is a sprint pyramid, but also a “race day” workout which means there are no breaks or recoveries. Heart rate should remain between 80-92% throughout.

Sprint Pyramid, Extended (Race Day)

Warmup 4:48 – Missing, Everything But The Girl

Sprint 2:09 – Contagious, Avril Lavigne
60% effort
2 minute sprint

Climb 4:15 – Falls Apart, Sugar Ray
seated climb starting with 70% effort, hammer during each chorus and increase effort by 10%

Sprint 2:56 – The Anthem, Good Charlotte
60% effort
1 min sprint, 1 min jumps, 1 min sprint

Climb 4:07 – The Sweet Escape, Gwen Stefani
seated climb starting with 70% effort, increase by 10% every minute
end with a standing climb at 100% effort for 1 minute

Sprint 4:03 – Push It, Garbage
60% effort
1 minute sprint, 1 minute jumps, 2 minute sprint

Jumps on a Hill 2:47 – Where My Girls At, 702
80% effort

Sprint 5:14 – Going Out Of My Head, Fatboy Slim
60% effort
2 minute sprint, 1 minute jumps, 2 minute sprint

Jumps 2:38 – Hey Julie, Fountains of Wayne
60% effort

Sprint 3:56 – Ain’t No Other Man, Christina Aguilera
60% effort
2 minute sprint, 1 minute jumps, 1 minute sprint

Climb 3:03 – Bicycle Race, Queen
70% effort
15 sec seated, 15 sec standing (hand pos 3)

Sprint 2:54 – Spice Up Your Life, Spice Girls
60% effort
1 min sprint, 1 min jumps, 1 min sprint

Climb 3:38 – Thank You, Dido
80% effort
20 sec seated, 20 sec standing (hand pos 2), 20 sec standing (hand pos 3)

Sprint 2:01 – Song 2, Blur
60% effort
2 minute sprint

Cooldown 4:17 – Sadeness, Enigma