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On Again, Off Again

You love them, you hate them, You Just Can’t Get Enough…of sprints (or Black Eyed Peas wordplay, apparently.)

Here’s a themed play list celebrating all that angst combined with a sprint ladder broken up by hills. I have to be honest–I HATED this lineup when I was in the thick of it (because I really, really, really dislike going fast.)  But my heart rate was up and I felt GREAT at the end.  After all:

not easy

The definition for sprint for this class was med/light tension (around a 10 on a Keiser bike) and keeping the rpms between 90-120 for the full length of the sprint.

  • Warmup—Blame by Calvin Harris
    • Anna Sun by Walk the Moon
  • Sprint set 1: (15 on, 15 off)
    • Girlfriend by Avril Levine
  • Hill (20/20/20 seated/standing/hard climb)
    • Centuries by Fall Out Boy
  • Sprint set 2: (20 on, 20 off)
    • Because We Can by Fatboy Slim
  • Hill (medium gear, add every 30 seconds)
    • Boom Boom Pow by the Black Eyed Peas
    • Blow Me (One Last Kiss) by Pink
  • Sprint (30 on, 20 off)
    • Hey Ya! By Outcast
  • Hill (45 seated, 15 seconds burst our of saddle)
    • Figure 8 by Ellie Goulding
  • Sprint (40 on, 20 off)
    • Birthday (Workout Mix) by Katy Perry
  • Recovery Jumps
    • Fight Song by Rachel Platten
  • Hill (rolling climb)
    • Bittersweet Symphony by the Verve
  • Sprint (50 on, 15 off)
    • I Like It by Enrique Iglesias
    • Turbulence by Laidback Luke, Lil johne, and Aoki
  • Cooldown
    • Cheerleader by Omi

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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