Indoor Cycling 60 mins - LETS GET SWEATY

1.     The Fox -  Warm up  - Check for injuries, welcome everyone, focus to work out

2.     Banger – Medium resistance, Jumps (:28, 1:50, 2:30)

3.     Hello – fast flat

4.     Mellow – tabata, 20 on/10 off

5.     I love it – sprints

6.     Locked out of heaven – Climb up 2 gears every minute

7.     Burn – 30 second climb, 30 second standing run, 3x ( heavy resistance low 60’s on the climb, high 80s on the run)

8.     Marry the Night – Climb with surges, little up, little down

9.     Crazy Train – fast flat, Sprints on a hill (1:15, 2:15,

10.                        Timber – Right Leg only :39-1:07,1:38 -2:06

11.                        Heads Will Roll – shake it out… have fun…. 1:15 – Sprints, 2:50

12.                        Stronger – Climb

13.                        Lose Yourself to Dance – 30 secs push pace 90-100, 30 secs climb 60-70

14.                        Take California – big climb, high resistance, muddy climb

15.                        Roar – sprints

Cool down

In front of handle bars, bend over