Class Purpose: This indoor cycle workout mimics an outdoor race. Riders will endure the longest, highest hill while focusing on form while transitioning in and out of the saddle.
Class Length: 1 hour 16 mins/ 45 mins minus songs in blue
- To view the post inspired by this workout- see Fresh- 2019 Farmers Market Roundup
- To find out more about how to read and use this website start with Indoor Cycle Basics.
- The Raw Playlist Available on: Apple Music
Pre-Class:
- Thievery Corporation- Un Simple Histoire (3:45) [92 BPM]
- Ghost Loft- So High (3:08) [158 BPM]
- Raphael Saddiq – still Ray (3:03) [84 BPM]
Class:
- Quantic Soul Orchestra- Raw Ingredients (3:49) [94 BPM]
- Christina Aguilera- Dirrty (4:00) [100 BPM]
- Disturbed- Another Way to Die (4:16) [112 BPM]
- Sean Paul- We be Burnin (3:36) [117 BPM]
- Three Days Grace- Animal I have become (3:51) [122 BPM]
- The Crystal Method- Born Too Slow (2:45) [130 BPM]
- Armand Van Helden- Go Crazy! (6:50) [131 BPM]
- Mr. Scruff- Get a Move On (7:33) [123 BPM]
- Marshmello- Silence (3:01) [142 BPM]
- Diplo- Revolution (3:18) [148 BPM]
- The Black Keys- Hell of a Season (3:45) [153 BPM]
- Rise Against- Audience of One (4:06) [162 BPM]
- Halestorm- I am the fire (3:37) [172 BPM]
Cool Down
- Lauv- Easy Love (3:44) [137 BPM]
- Finlay Quaye- Even After All (3:52) [94 BPM]
- Wim Mertens- Close Cover (3:13) [108 BPM]
Warm up (3:49 mins):
Quantic Soul Orchestra- Raw Ingredients (3:49) [94 BPM]
Song Profile: Warm up ride the entire song at 80-90 rpm
The Longest Highest Hill-
Level 1: Ascent I (8:16 mins)
Christina Aguilera- Dirrty (4:00) [100 BPM]
Song Profile: Flat to base of a hill
- :30 ^gear1:00 ^ muddy flat
- 1:15 2nd position 1:45 ^ gear lightest standing weight
- 2:11 3rd position
- 2:30 1st position
- 3:00 ^gear 70+ RPM3:30 _ medium gear to muddy flat
Disturbed- Another Way to Die (4:16) [112 BPM]
Song Profile: base of a hill to moderate hill
- Start in muddy flat
- :45 ^ gear
- 1:10 ^ gear
- 1:45 ^ gear
- 2:38 ^ gear Endurance ride the hill seated climb at 70-85 RPMS
- 4:00 _small gear base of a hill
Level 2: Work the Hill (7:27 mins)
Sean Paul- We be Burnin (3:36) [117 BPM]
Song Profile: speed burst hill
- :45 ^gear moderate hill
- 1:00 third position run
- 1:30 third position with form
- 2:00 third position Run
- 2:30 first position
- 2:30 _gear Rest
Three Days Grace- Animal I have become (3:51) [122 BPM]
Song Profile: 1,2,3/3,2,1 jumps on a hill
- Small to moderate hill
- 1:00-1:30 1,2,3 jumps 1:45 first position pick up
- 2:45 3,2,1 jumps
- 3:30 _ gear Rest
The Crystal Method- Born Too Slow (2:45) [130 BPM]
Song Profile: Rest/ Endurance/ Endurance Plus
- :45 endurance pace on small to moderate hill
- 2:00 _gear Rest
Level 3- Speed the Hill (14:23 mins)
Armand Van Helden- Go Crazy! (6:50) [131 BPM]
Song Profile: tap backs
- :45 ^ moderate hill
- 1:15 ^ moderate hard hill
- 2:00 tap backs
- 2:30 end tap backs 1st position
- 2:31 _gear
- 3:00 pick up speed
- 4:30 end speed
- 4:45 ^ gear
- 5:18 pick up
- 5:45 end pick up
- 6:00 _gear small or moderate hill Rest
Mr. Scruff- Get a Move On (7:33) [BPM]
Song Profile: Pick ups to rest
- 1:00 ^gear
- 1:15 endurance plus speed
- 3:00 ^gear 10% power up
- 4:00 _gear
- 5:00 ^gear power up
- 6:00 _ medium gear small hill or base of a hill
- Rest
Level 3- Ascent II
Marshmello- Silence (3:01) [142 BPM]
Song Profile: moderate hill to hard hill
- :30 medium gear
- :45 ^ gear
- 1:00 seated climb hard hill
- 1:30 3rd position with form 2:30 1st position End hard hill
Level 4- Attack (7:03 mins)
Diplo- Revolution (3:18) [148 BPM]
Song Profile: Hill Charges
- :30 third hill charge
- 1:00 third with form pull back speed
- 1:30 standing charge
- 2:00 third with form pull back speed
- 2:30 standing charge
- 3:00 1st position _ gear moderate hill or small hill
The Black Keys- Hell of a Season (3:45) [153 BPM]
- Song Profile: seated Hill Charges/ Rest
- Start small hill or moderate hill
- :45 ^gear moderate to hard hill
- 1:00 seated charge
- 1:30 pull back speed keep weight
- 2:00 seated charge
- 2:30 pull back speed keep weight
- 2:50 seated charge
- 3:00 _gear rest small to moderate hill
Level 5- Final Power Push (7:42mins)
Rise Against- Audience of One (4:06) [162 BPM]
Halestorm- I am the fire (3:37) [172 BPM]
Song Profile: On the minute/ cool down
- 1 min (prep time start on minute on clock)
- Minute 1- 10 sec- 90% 50 sec- 70%
- Minute 2- 15 sec- 90% 45 sec- 70%
- Minute 3- 30 sec- 90% 30 sec- 70%
- Minute 4- 45 sec- 90% 15 sec- 70%
- Minute 5- 50 sec- 90% 10 sec- 70%
- Minute 6- 60 sec- 90% (Remainder Rest)
Cool Down:
- Lauv- Easy Love (3:44) [137 BPM]
- Finlay Quaye- Even After All (3:52) [94 BPM]
- Wim Mertens- Close Cover (3:13) [108 BPM]
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