Sharing is caring!

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

Raw workout playlist Pinterest pin.
Share this workout on Pinterest!

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:

  1. Quantic Soul Orchestra- Raw Ingredients (3:49) [94 BPM]
  2. Christina Aguilera- Dirrty (4:00) [100 BPM]
  3. Disturbed- Another Way to Die (4:16) [112 BPM]
  4. Sean Paul- We be Burnin (3:36) [117 BPM]
  5. Three Days Grace- Animal I have become (3:51) [122 BPM]
  6. The Crystal Method- Born Too Slow (2:45) [130 BPM]
  7. Armand Van Helden- Go Crazy! (6:50) [131 BPM]
  8. Mr. Scruff- Get a Move On (7:33) [123 BPM]
  9. Marshmello- Silence (3:01) [142 BPM]
  10. Diplo- Revolution (3:18) [148 BPM]
  11. The Black Keys- Hell of a Season (3:45) [153 BPM]
  12. Rise Against- Audience of One (4:06) [162 BPM]
  13. 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]
Raw workout playlist

Loved this workout or playlist? Share this graphic on Instagram so your friends and followers can enjoy it too!