New Years Eve Playlist

In my cycle classes, the biggest complements I get are on my music.  So I’ll try to share on here if I can remember.  This is my new Years Eve Ride.  I dont typically do themed rides, or when I do they have a little twist to them.  This one was drinks inspired of course!

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Today, I didn’t necessarily want to ride to music.  It was more in the background while we completed our drills.  The class loved it.. I even heard an, “I think I blacked out for second.”

The profile for the class is below:

Pjanoo- warm up – 3 min easy, 1 min moderate, 1 min hard, 1 min moderate out of the seat, 1 min hard out of the seat

Drills:

Negative intervals

60on/60 off- this round, the music has about the same bpm’s, I let class stay at this pace during work load, they then came up out of the saddle for the recovery.  work here was completed at moderate

60/50

60/40

60/30

60/20

60/10

60/20- here the work load increase by adding a little more resistance, now during the 60 seconds of work, they are to give it everything they have.. sprint

60/30

60/40- increase resistance a little more here

60/50

60/60- last increase on resistance

Drill # 2 45/15’s

45s flat road sprints/ 15 s standing flat- repeat 5x’s

45s power standing climb/15s power surge at same resistance- repeat 5x’s-add resistance every round

45s standing run /15s seated sprint repeat 5x’s

45s seated climb/15s sprint at same resistance- repeat 5x’s- add resistance every round

I gave about 1 min in between each drill as a break.  I have used drill #2 in an entire class, and just repeated it.