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Mega Pyramid

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Hello all! It’s been a long time!

Last night’s class began with driving to the gym in sunshowers and rainbows everywhere! Look how pretty!

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This was one of the best classes I’ve had in a long time, and one of my most challenging playlists. We went through a Power Interval Pyramid–after a 15 minute warmup sequence, the pyramid takes you through the next 27 minutes. On each progressively longer interval (which peak at 4 mintues), the goal is to maintain an intensity of 8 on a 1-10 difficulty scale OR keep your heartrate between 80-85% of maximum.

It is an individual measure–some people need that tension up high and push, and some take the speedy endurance route. Watch your watts (power output) on your computer if you are not wearing a heart rate monitor–it will help you gage how hard you are working, and will help you see if you ease up on that intensity at any point in time.

Warm up    Blurred Lines By Robin Thicke
Locked out of Heaven by Bruno Mars
Standing run with a half turn up every 20 seconds
I Got a Feeling by the Black Eyed Peas

Sprint on Chorus
                        Wake me up by Avicii
Jumps          Raise your Glass by Pink

Intervals!
1 minutes on, 30 seconds off 
2 minutes on, 60 seconds off 
3 minutes on, 90 seconds off 
4 minutes on, 120 seconds off 
4 minutes on, 120 seconds off 
3 minutes on, 90 seconds off 
2 minutes on, 60 seconds off 
1 minute on, pedal it out to the end of the song

Interval Playlist:
Girlfriend by Avril Levigne
Crank it up by David Guetta and Akon
Timber by Pitbull featuring Ke$ha
Turn Around (5,4,3,2,1) by Flo Rida
Hey Boy, Hey Girl by the Chemical Brothers
Feel this Moment by Pitbull featuring Christian Agulera
We Found Love by Rhianna
Be in Love Tonight by Toyconnor

Tension high, half turn down every 20 sec.
Apologize by One Republic
Cool down         Thunder Road by Bruce Springsteen

Total playlist time: 1 hour of fun! Enjoy!

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About spinrunsew

I’m a spinning enthusiast, once-a-year half marathoner, and I can sew damn near anything. The rest is filled with the husband, the puppy, the chickens, and one massive garden.

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