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Sail Away Workout

Class purpose: The purpose of Session 2 is to build skills that can assist riders in improving strength and stamina. These classes are essential for outside riders who are transitioning to indoor workouts for the cold season. In this class riders will build endurance while focusing on speed and hill drills.

Class time: 1 hour 11 mins/ 45 mins minus songs in blue


Pre-Class:

  • The Cure- Close to me (closet remix) (4:22) [92 BPM]
  • Marisa Cristina- Close to Me (3:04) [BPM]

Class:

  1. David Grey- Sail Away (5:15) [135 BPM]
  2. Us3- Cantaloop (3:40) [116 BPM]
  3. Calvin Harris – Thinking About You (4:08) [128 BPM]
  4. Black Keys- Howlin’ for You (3:12) [133 BPM]
  5. Kings of Leon- Sex is on Fire (3:42) [153 BPM]
  6. Gnarls Barkley- Run (2:45) [150 BPM]
  7. Deamau5- Ghosts n’ Stuff (3:15) [128 BPM]
  8. Alyx Ander Memories of You (3:29) [133 BPM]
  9. Major Lazer/ Ellie Goulding- Powerful (3:27) [195 BPM]
  10. Daft Punk- Harder, Better, Faster, Stronger (3:24) [126 BPM]
  11. Chemical Brothers- Block Rockin’ Beats (4:11) [109 BPM]
  12. Breaking Benjamin- I will not bow (3:328) [108 BPM]
  13. Cake- The Distance (3:00) [183 BPM]
  14. ACDC- Thunderstruck (4:52) [134 BPM]

Cool Down:

  • Justin Bieber- Sorry (3:21) [100 BPM]
  • Freelance Whales- Broken Horse (4:39) [131 BPM]

Level 1 – freestyle Warm Up

David Grey- Sail Away (5:15) [ BPM]

  • Song Profile: warm up
  • 65% MHR / HR Zone 2
  • 90RPM, flat road or freestyle warm up.
Level 2 – Endurance

Us3- Cantaloop (3:40) [BPM]

  • Song profile: Endurance
  • ^ two gears at start of first song
  • Ride endurance pace/gear for entire song.

Calvin Harris – Thinking About You (4:08) [BPM]

  • Song profile: warm up
  • ^ gear at start of song
  • 1:00 standing 2nd
Level 3 – Two Speed Hills

Black Keys- Howlin’ for You (3:12) [BPM]
Kings of Leon- Sex is on Fire (3:42) [BPM]
Gnarls Barkley- Run (2:45) [BPM]Deamau5- Ghosts n’ Stuff (3:15) [BPM

  • Song Profile: Rolling Hills
  • 70% MHR / HR Zone 3
  • Ride ‘up’ the hill at 110RPM for 30 seconds, then ‘down’ the hill at 85RPM for 1 minute. Repeat this 8 times.
  • :30 start timer on 30/60 second hills
  • Interval 7 & 8 rest can stand in 2nd for a break
Level 4 – Endurance for Distance 5 miler 

Alyx Ander Memories of You (3:29) [133 BPM]
Major Lazer/ Ellie Goulding- Powerful (3:27) [195 BPM
Daft Punk- Harder, Better, Faster, Stronger (3:24) [126 BPM]]
Chemical Brothers- Block Rockin’ Beats (4:11) [109 BPM]

  • Song Profile: Ride for Distance (5 miles)
    75% MHR / HR Zone 3
  • Start seated flat
  • No faster than 110RPM, no higher than 2 levels above your flat road (this should take up to 10 minutes).
  • 3rd position on the hook in Powerful
  • 2:00 Pick up speed in Harder, Better, Faster Stronger until end of song
  • Tempo ride Block Rockin’ Beats
Level 5 – Tough mudder

Breaking Benjamin- I will not bow (3:28) [108 BPM]

  • Song Profile: tough flat road
  • 75% MHR / HR Zone 3
  • Ride at 85RPM
Level 6 – Rolling Hills

Cake- The Distance (3:00) [183 BPM]
ACDC- Thunderstruck (4:52) [134 BPM]

  • Song Profile: Rolling Hills
  • 80% MHR / HR Zone 4
  • Ride ‘up’ the hill at 110RPM for 30 seconds, then ‘down’ the hill at 85RPM for 1 minute. Repeat this 4 times, adding a gear after the 2nd round, and another after the 3rd round.
  • End rolling hill set 4 go into 3rd then 2nd then end flat road
Level 7 – cool down

Justin Bieber- Sorry (3:21)
Freelance Whales- Broken Horse (4:39) [131 BPM]