Double Tabata Time

wow– two months since my last jollyspins post.  please forgive me!  life has been a little crazy, but here is a new playlist for you as we head into the summer months.  this ride features TWO sets of our tabata work.  definitely a strong way to start your weekend.  here is the link to the spotify playlist: cycle tunes 5.2.13

• daft punk, pharrell williams – get lucky (4:09) : warm up / stretch.
• parov stelar – the paris swing box (5:22) : i’m trying to mix up my musical genres here.  pretty cool song.  continue warm up until 0:52, and then move into an out of the saddle climb, followed by in the saddle surge.
• skrillex, the doors – breakn a sweat (5:02) : first tabata set.  20 sec on / 10 sec recovery.  a total of 8 rounds.
• the edgar winters group – free ride (3:07) : recovery from tabata, followed by active, 50% intensity flat road.
• alex gaudino – i’m in love (3:37) : lifts, in and out of the saddle.
• icona pop – i love it (2:37) : i really love this song.  sadly spotify doesn’t have the radio edit, so watch out on a few not so friendly words on this one.  a quick push uphill, with surges on the chorus.
• diddy, dirty money – coming home (3:59) : long climb uphill.  three increases to the top, steady pace.
• fatboy slim, mogual – ya mama (push the tempo) (6:07) : second tabata set.
• fitz and the tantrums – don’t gotta work it out (4:09) : recovery from tabata.  flat road if needed, but i cut this one short after two minutes.
• nicki minaj – va va voom (3:04) : as is always the case with nicki minaj, go with the edited version.  final set of lifts.  everyone is pretty wiped out at this point.
• scissor sisters – take your mama (4:32) : cool down / stretch.