Time: 7:30 minutes
Warm Up: Seated flat. Pedal with light to moderate resistance and a quick cadence to elevate your heart rate, get your blood pumping, and lubricate your joints. Gradually add resistance to find a light hill by minute 7:30.
% Maximum Heart Rate: 65%
Song: "Release," Afro Celt Sound System
Time: 5 minutes
Moderate Hill: Seated climb. Continue to add resistance, remaining seated until the last minute; then stand.
% Maximum Heart Rate: 75%
Song: "Fistful of Silence," The Glitch Mob
Time: 5:45 minutes
Tough Hill: 2 minutes, seated climb: Increase resistance so you can barely stay seated and maintain 70 rpm. 2 minutes, standing climb: Add a bit more resistance, and come out of the saddle to standing.1:45 minutes, standing climb: Charge the hill with more resistance and cadence.
RPE: 8-9 (highest during last 1:45)
% Maximum heart rate: 75%-85% (highest during standing climb)
Song: "Sail" (Unlimited Gravity remix), Awolnation
Time: 4:45 minutes
Climb and Jump: 2 minutes, standing climb: Continue climbing, but slow your pace to actively recover your heart rate. 2 minutes, jumps: Focus on smooth transitions between seated and standing, and keep your cadence consistent. 45 seconds, seated climb: Ease back into the saddle, and increase your speed.
RPE: 8-9 (highest during jumps)
% Maximum heart rate: 75%-85% (highest during jumps)
Song: "He’s a Pirate" (Ship Ahoy Tribal Remx), Chris Joss and Klaus Badelt
Strong Climb: Seated climb: Go strong, gradually adding resistance every 30 seconds, but maintaining your cadence; when the gear gets too heavy to stay seated, stand and finish strong.
% Maximum heart rate: 85%
Song: "Boom Blast," Wiley
Time: 5 minutes
Recover: Seated flat: Gradually lower intensity; focus on deep breathing through your nose, inhaling and exhaling for four counts each. When you feel cooled down, dismount, stretch, and hydrate.
% Maximum heart rate: Recover to below 65%
Song: "Everybody Hurts," R.E.M