Class purpose: The purpose of workouts in Session 2 is to build skills that can assist riders in improving indoor cycling strength and stamina. These classes are essential for outside riders who are transitioning to indoor workouts for the cold season. This class is designed to build endurance through repeating sets of flying 40s.  The second part of this workout focuses on building strength through alternating standing and seated hill charges.

Class time: 1 hour 16 mins/ 45 mins minus songs in blue

2 sets of Flying 40s – Enhance Muscular Endurance Build power and train your body to recover quickly between efforts for events that demand repeated surges. In a medium to large gear, push hard for 40 seconds; recover 20 seconds. Repeat 10 times. That’s one set. Do up to four, resting five minutes between sets.

Hill Charges to Climb Stronger on a moderate incline, stand out of the saddle and charge up the hill as fast as possible for 30 seconds. Coast back to your starting point. Repeat, this time seated. Alternate between standing and sitting for six climbs. Recover 10 minutes. Do another set.


Playlist:


Pre Class (10:29 mins):
James Blunt- No Bravery (4:03) [94 BPM]
Massive Attack- Hymn of the Big Wheel (6:26) [193 BPM]

Class:

  1. Sneaker Pimps- 6 Underground (4:06) [85 BPM]
  2. AWOL Nation- Not Your Fault (4:02) [144 BPM]
  3. Foo Fighters- Everlong (4:10) [158 BPM] [116 BPM]
  4. Dua Lipa- New Rules (3:29) – part rest [116 BPM]
  5. Hippie Sabatoge – Able to See Me (3:13) [134 BPM]
  6. Twenty One Pilots – Heathens (3:16) – part rest [90 BPM]
  7. Flux Pavillion – I still cant stop (4:16)  [140 BPM]
  8. RL Grime- Stay for it (4:18) [144 BPM]
  9. Banks- Underdog (4:39) [88 BPM]
  10. Zeds Dead- Collapse (4:44) [135 BPM]
  11. Deadmau5 – I remember (9:08) [128 BPM]
  12. Breaking Benjamin – So Cold (4:33) [153 BPM]
  13. Twenty One Pilots- Stressed Out (3:22) [170 BPM]

Cool down (8:04):
Kris Wu- Deserve (3:03) [BPM]
Ed Sheeran- I See Fire (5:01) [152 BPM]


Workout:

Level 1: Warm up:

Sneaker Pimps- 6 Underground (4:06) [85 BPM]


Level 2: Flying 40s Set 1 – Enhance Muscular Endurance (8 mins)

AWOL Nation- Not Your Fault (4:02) [144 BPM]
Foo Fighters- Everlong (4:10) [158 BPM] [116 BPM]
Dua Lipa- New Rules (3:29) – part rest [116 BPM]

  • Flying 40s- Set 1 (8 mins)
  • In a medium to large gear, push hard for 40 seconds; recover 20 seconds. Repeat 8 x= one set.
  • Rest (6 mins)

Hippie Sabatoge – Able to See Me (3:13) [134 BPM]

  • Song profile: Goofy leg drill
  • Cue 15 seconds each leg- riders focus on smoothing pedal stroke. Start with non-dominant leg, switch legs for 1.5 minutes. Move to 5 second increments on each leg.

Twenty One Pilots – Heathens (3:16) [90 BPM]

  • Rachets- add two gears/remove 1 every 30 seconds.
  • ^2 gears 30 sec
  • _1 gear 30 sec

Level 2: Flying 40s Set 2 – Enhance Muscular Endurance (8 mins)

Faux Pavillion – I still cant stop (4:16)  [140 BPM]
RL Grime- Stay for it (4:18) [144 BPM]

  • Flying 40s- Set 2 (8 mins)
  • In a medium to large gear, push hard for 40 seconds; recover 20 seconds. Repeat 8 x= one set.

Banks- Underdog (4:39) [88 BPM

  • Rest (5 mins)
  • 3:30 ^gear start climb for hill charges

Level 3: Hill Charges (20 mins)

Zeds Dead- Collapse (4:44) [135 BPM]

  • Hill Charges- Set 1 (5 mins)
  • Song profile: 30 seconds full charge up the hill, 30 seconds back to seated flat.
  • Do one seated charge/rest followed by one standing charge/rest. Repeat 5 times = 1 set.

Deadmau5 – I remember (9:08) [128 BPM]

  • Rest (9 mins)
  • Start flat road 
  • 1:00 ^gear
  • 2:00 ^gear
  • 3:00 ^gear
  • Ride at endurance speed till end
  • 7:30 ^gear for hill charges

Breaking Benjamin – So Cold (4:33) [153 BPM]
Twenty One Pilots- Stressed Out (3:22) [170 BPM]

  • Hill Charges- Set 2 (5 mins)
  • Song profile: 30 seconds full charge up the hill, 30 seconds back to seated flat.
  • Do one seated charge/rest followed by one standing charge/rest. Repeat 5 times = 1 set.

Cool down:

Kris Wu- Deserve (3:03) [BPM]
Ed Sheeran- I See Fire (5:01) [152 BPM]

This workout was inspired by a workout you can find on Bicyclist.com.