Climbing and an Endurance Ride

1.      Higher – warm up

2.      C’mon let me ride – slow climb, add 2 gears every 30 secs

3.      Goodbye to you – Run, push that pace, 100 RPM to you, Push into sprint at 40 secs repeat

4.      What about us – Climb – push every 30 pick up the pace

5.      Hands up – Run at the top of the hill, alternating the gear 15, 16, 17

6.      Starstruck – Fast  trying to stay up above 100 RPMS, gradually up a hill

7.      Up, Up, and away – Climb – run on chorus, take it to high resistence

8.      Just Dance – medium resistance the whole time, push into a full run on the chorus

9.      Disturbia – Jumps

10. Everybody Talks – Climb, Run out of the saddle on the chorus, adding 3-4

11. Feel so close – Climb add every 30

12. Without you – Start with a slow climb, Push into a run on chorus

13. Pound the alarm – pick up the pace, lower resistence, push into sprint

14. Good time – Climb, low, med, high, 1 minute at each

15. Where have you been – Sprints

16. Boys –Medium resistence, alt bw pos 2 and 1

17. Smooth Criminal – Sprints

18. Love Lockdown – climb and sprints

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