Class Description:  The third skill-building workout focusing on developing the proper form in 2nd and 3rd position while adding power (cadence + resistance). Riders are challenged to keep their hips settled while increasing cadence when seated in 1st position. 

Class length:1 hour 13 mins/45 mins class minus songs in blue



Pre-class (13 mins):
Chicane- lost you somewhere 8:28 [133 BPM]
U2- iris 5:20 [127 BPM]

Class (44:06 mins):

  1. The Black Keys- Lo/Hi (2:57)
  2. The wanted- Glad you came (3:18) [127 BPM]
  3. Rihianna- Right now (3:06)
  4. The Black Keys- Run Right Back 3:17 [80 BPM]
  5. Vallis Alps- young 5:24 [94 BPM]
  6. Marian Hill- Down 3:18 [85 BPM]
  7. Hermitude- midnight Terrain 4:28 [75 BPM]
  8. Cary Brothers- Ride 3:42[118 BPM]
  9. Desperado Soundtrack- Cancion de Mariachi 2:07 [127 BPM]
  10. Angelica Rahe- Pa’Lante (3:18) [ BPM]
  11. Tom Petty- Free Fallin (4:15) [84 BPM]
  12. Hermitude- search light 3:54 [143 BPM]
  13. Jasmine Thompson- I see Fire 3:32 [ BPM]
  14. Rolling Stones- paint it black 3:46 [160 BPM]

Cool down (8:28):
Lack science orchestra – Philadelphia (4:39)
Halsey- haunting (4:21) [180 BPM]


Warm up: 

U2- Iris 5:20 [127 BPM]
The wanted- Glad you came 3:18 [127 BPM]
Warm up cues

Class:

Level 1: Get warm

The Black Keys- Run Right Back 3:17 [ BPM]

  • Song Profile: Endurance
  • :12 ^gear
  • :25 ^gear Endurance speed 
  • 1:30 ^gear
  • 2:30_ gear

Rihianna- Right now (3:06) [BPM]

  • Song Profile: pick ups
  • Start seated flat*pick up on chorus
  • cue: keep hips settled by adding resistance or finding the right speed for the resistance you have.

Level 2: Let’s work

Vallis Alps- young 5:24 [94 BPM] 

  • Song Profile: highest hill
  • :30-3:00 ^gear every 30 seconds
  • 3:00 stand one min
  • 4:00 seated hold weight
  • 4:20 ^gear to top of hill at end of song keep weight on wheel

Marian Hill- Down 3:18 [85 BPM]

Hermitude- midnight Terrain (timing) (4:28) [75 BPM] 

Level 3: Rest

Cary Brothers- Ride (3:42) [118 BPM]

  • Song Profile: Free Ride with mud scrape up and over  drill
  • Start muddy flat
  • 1:00-1:30 mud scrape
  • 2:30-3:00 up and over drill Cue: riders will pretend they have mud on the bottom of their shoe as they bring their foot down to the 6 o’clock position and let it fly back up to 12 o’clock
  • 3:00-3:15 mud scrape
  • End flat road

Level 4: Speed it up

Desperado Soundtrack- Cancio de Mariachi (2:07) [127 BPM]

  • Song Profile: 70/80/90 drill
  • Start ^ 2 gears
  • :25 70% max effort
  • :45 80 % max effort
  • 1:00 pull back speed
  • 1:26 70% max effort
  • 1:35 80%
  • 1:50 90%

Angelica Rahe- Pa’Lante (3:18) [ BPM]

  • Song Profile: Endurance
  • :30 ^gear
  • Ride song at endurance speed/resistance

Level 5: Rest

Tom Petty- Free Fallin (4:15) [84 BPM]

  • Song Profile: Heavy Hill
  • :30 ^ gear
  • 1:00 ^ gear
  • 1:15 ^ gear- base of a hill
  • 1:45 ^ gear
  • 2:30 ^ gear
  • 2:50 ^ gear
  • 3:00 standing climb
  • 3:30 ^ gear
  • 3:45 _ gear
  • 4:00 _ gear
  • 4:25 _ gear

Hermitude- search light (3:54) [143 BPM]

  • Song Profile: freestyle change
  • Flat road make a change every time they say change until the next change 
  • :20 ^ gear
  • Riders make changes in cadence, position, or resistance until every time the song says “change” until 3:00
  • 3:00 stay in the position, cadence, and resistance set in the last change.

Level 6: Work it out

Jasmine Thompson- I see Fire 3:32 [ BPM]

Rolling Stones- paint it black (3:46) [160 BPM]

  • Song Profile: running in 3rd
  • Start at flat ^ gear
  • :10 – :30 small turns 
  • 1:15 challenging gear
  • 1:30 standing in 2nd position
  • 2:15 -3:15 running in third 
  • 3:15 _gear two times

Cool down 9 mins:

Lack science orchestra – Philadelphia (4:39
Halsey- haunting  (4:21) [180 BPM]


For more information on the drill mentioned in this workout check this resource: