One of my LEAST favorite things to do on the bike are fast hills.
It is so easy and pleasant to settle into a hill at 60 rmp, settle into your breathing, listen to the music and roll with it.
Kick up that pace 10-15 rpms and fight to get up that hill fast? It’s not called an uphill climb for fun.
I did this list last Saturday, and it completely kicked my butt (which just means I found a hole in my training and need to incorporate this MORE.) I got some great feedback from the class, and hope you enjoy it as well.
This playlist incorporates one big hill at the front and a hill ladder in the second half. What is a hill ladder, you ask? It’s a 10 – 15 minute sequence of a 15 second hard standing climb followed by a seated hill. I absolutely stole this class set up from a Spin member featured playlist, but can’t find the name of the instructor to credit her. Wherever you are, THANK YOU! I”m in love. I think you’ll like it too.
Warmup
- Get this Party Started–Pink
- Burn–Ellie Goulding
Seated, burst out of saddle and add 15 rpm on chorus
- Don’t Trust Me–3OH!3
Hill–climb alternating seated and standing,maintain 70-75 RPM.
- Dirty Bit–Black Eyed Peas
- Applause–Lady Gaga
Jumps
Don’t Stop the Party (feat. TJR)–Pitbull
Tabata
- I Love it (Workout Mix)–Girlbop
Recovery
- Let Me Love You–Ne-yo
Hill–45 second seated/standing/hover intervals.
- Paper Gangster–Lady Gaga
- Bring Me to Life–Evanecence
HILL LADDER (12 minutes)
Minutes 1-4–15 seconds, burst out of the seat, 45 second seated climb
Minutes 5-8–30 seconds burst out of the seat, 30 second climb
Minutes 9-12–45 second burst, 15 second recovery
- Love Runs Out (Workout Mix)--Diamond
- Pumpin Blood (Workout Mix)–Rockit
- Black Widow–Iggy Azalea
Cooldown
- Day Dream Believer–The Monkees
- The Only Exception–Paramore
Spin. Run. Sew. Repeat. 