Somethin’ Bout Sprints

today’s ride was the hardest one i’ve put together in a while.  i definitely regretted teaching back to back classes and using the same playlist for both.  great range of music here, so a little something for everyone.  enjoy!

  • white stripes – my doorbell (4:01) : warm up/stretch
  • kip moore – somethin’ bout a truck (3:34) : first climb.  this was fun because i never play country, i may have to do that more often!  i increased intensity with each section of the song.
  • lady gaga – marry the night (4:25) : sprints  30/30/30
  • adrenaline – liquid soul (7:51) : this was super fun.  moderate incline, one minute out of the saddle climb, one minute in the saddle surge.  sounds easy, but a total of 4 rounds with no recovery really wears you out.
  • adam lambert – never close our eyes (4:08) : recovery for the first minute, then back to sprints.  30/30/30
  • neon trees – everybody talks (2:59) : out of the saddle sprints, 20/20/20
  • cream – white room (4:58) : what a great, classic rock song.  some additional recovery time in the beginning and then straight uphill ascent.  in last 2-3 minutes, i had class hit the in the saddle peak, then out of saddle peak, and then back in the saddle for final 30-45 seconds.  intense!
  • marianas trench – haven’t had enough (3:30) : sprints again, but i had a 5rpm increase for 10 seconds, and then when chorus jams out, we sprinted all out for 15 seconds.  there were 3 of those.
  • justin beiber & nicki minaj – beauty and a beat (3;48) : jumps.  rotating 30 seconds in, 30 seconds out.
  • i had another set of sprints built in at this point, but everyone looked like they were going to die, so i didn’t go for it.  i’ll save that one for later!
  • katy perry – wide awake (3:41) : stretch/cool down
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