speedvegan

As promised, here’s a new profile. Most of my recent classes have focused on higher resistance since it is the only “hill training” we get in South Florida. This is one tough workout (if done right), but pays off in the end. The 4th climb is where the magic happens. It’ll separate the boys from the men. Enjoy !

High Resistance

Warmup 4:11 – Oceanic, Above & Beyond

Climb 4:02 – Just Dance, Lady Gaga
70% effort
30 sec seated, 30 sec standing @ hand position 2

Climb 3:56 – Let It Rock, Kevin Rudolf
80% effort
30 sec seated, 30 sec standing @ hand position 3

Climb 4:59 – Back In Your Head (Tiesto Mix), Tegan & Sara
seated climb starting with 60% effort, add 10% every 60 sec, ending in a 100% effort standing climb @ hand position 3

Climb 4:30 – Love Lockdown, Kanye West
90% effort
seated climb with standing hover @ hand position 3 during chorus

Sprint 6:01 – In and Out of Love, Armin van Buuren
60% effort
40 sec sprint, 20 sec rest

Jumps on a Hill 4:08 – Baila Morena, Zucchero & Mana
80% effort
2 count jumps, focusing on form and controlled movements

Climb 4:01 – Right Now, Akon
70% effort
seated climb with standing sprint @ hand position 2 during chorus

Climb 5:57 – On a Good Day, OceanLab
starting at 70%
60 sec seated, 60 sec standing @ hand position 3
increase by 10% after each set

Sprint 4:00 – It Feels So Good, Sonique
60% effort
40 sec sprint, 20 sec rest

Cooldown 4:49 – Inside, Moby