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Tuesday, January 31, 2012

Indoor Cycle Profile Hills and Drills

I love love this particular profile. My favorite way to workout is using Interval Training. This profile alternates hills with different kinds of HIIT drills.

Warm Up
Up To No Good 3:36 Porn Kings

First  Seated Climb add resistance each 30 sec, maintain pace of around 80 rpms...NO slowing down!
Push It Fergasonic [DJ Axel] 3:09 Salt 'N Pepa vs. Fergie vs. JJ Fad

First Drill 15/15 Sit in the saddle and push 15 sec, recover at 3 14 sec, add resistance each 2 sets
Burn It Down (Innerpartysystem Remix) 4:57 AWOLNATION

2nd climb, add resistance every 30 sec,
Stomp To My Beat 4:14 Js-16 Skitz Mix 4

2nd drill 30/30 30 sec seated, then ATTACK at 3 30 sec.
Different Velocity (Remaster 2005)   6:18 Dj Yan

Recovery song...Jumps
Jennifer Lopez feat. Pitbull-On the Floor 4:44

3rd Hill seated/standing hill, 4 ct jumps on the chorus
Painkiller (Original Mix) 5:31 Freestylers feat. Pendulum & SirReal Painkiller remixes

3rd drill 45/15 45 sec attack, 15 sec recovery in saddle
Devil Drums 5:24 Scooter

4th Hill... Hill repeats, climb, seated and standing, race down the backside, repeat. Each hill is steeper and starts at higher resistance
Palladio (Mix Show Edit) 7:58 Silent Nick

4th drill 60/30 starting at 50% resistance 60 sec pushes in the saddle and 30 sec recovery at 3
Mombasa Inception 4:54

Seated flat...after all those hills, good strong pace, 2 minute sprint.
Flat On The Floor 2:02 Nickelback

Feel It (feat. Tiƫsto) [with Sean Kingston & Flo Rida] 4:00

Set Fire to the Rain 4:03 Adele

My favorite song this week!!!

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