kszspin
04-26-2007, 11:17 PM
Level-Minded Climb
SEZ HR 75-85%
I got this ride idea out of the Profile Design and HR Games workshop.
This profile is 10 seperate hills each one 2 1/2 min long interconnected by 30 sec runs (Runs with resistance) up to the next hill.
Warm up (9-10 mins)
Goal is to bring hr up to 65% in the first 5 min. on a seated flat. Then short runs on a flat or jumps on flat while building resistance over the next 4-5 mins to increase hr to 75% and to gradually be bringing cadence down to 80rpms.
I'm gonna ask them in the warm up to distinctively picture each hill in their mind and visualize 'launching' themselves onto the next hill by those runs.
10 hills (30 mins)
Each hill is 2.5 min done either seated (HP2) or standing (HP3), then connect up to the next hill with 30 sec of RWR (aka running on the hill HP2).
Cadence is cued at 60-70 rpm while climbing the hill and around 80 rpm to run up the hill.
Resistance is challenging and keeps the heart rate b/t 75-85%. I am going to cue 2 resistance changes while climbing each hill, then just back down the resistance slightly while running up the hill in order to bring cadence up and keep the HR steady.
A mini focus or objective is to also be patient and let the legs settle in to each gear change.
**NOTE: Each hill is not necessarily harder than the next (some maybe harder), because 10 increases is not always realistic. So I'm emphasizing the seperation and connection to each hill. Almost like being in a video game where you need to get a running start to the next plateau!
Music (mixed it all so there is great flow. It's not one song per hill, just music that works, although the last song is 3 min exactly so, it is the last hill ).
Playlist
Warm up (9-10 min)
Style...Orbital
La Passion...Gigi D'Agostino
10 hills (30 min)
Extraordinary Way (Low End SPecialist mix)....Conjure One
Struggle....Ringside
Elevate my mind....Stereo MC (great lyrics "I wanna go higher....")
Everybody wants you....Billy Squier
Everybody wants you to emerge (Barry Harris revamp)....Billy Squier vs Fischerspooner
Peter Gunn (Max Sedgely remix)....Sarah Vaughn & Max Sedgely
Rock n' Roll....AT
Cooldown & Stretch (8-9 min)
Extraordinary Way (Original version)....Conjure One
Lovely Day....artist unknown (off the 'Time to Worship' CD)
SEZ HR 75-85%
I got this ride idea out of the Profile Design and HR Games workshop.
This profile is 10 seperate hills each one 2 1/2 min long interconnected by 30 sec runs (Runs with resistance) up to the next hill.
Warm up (9-10 mins)
Goal is to bring hr up to 65% in the first 5 min. on a seated flat. Then short runs on a flat or jumps on flat while building resistance over the next 4-5 mins to increase hr to 75% and to gradually be bringing cadence down to 80rpms.
I'm gonna ask them in the warm up to distinctively picture each hill in their mind and visualize 'launching' themselves onto the next hill by those runs.
10 hills (30 mins)
Each hill is 2.5 min done either seated (HP2) or standing (HP3), then connect up to the next hill with 30 sec of RWR (aka running on the hill HP2).
Cadence is cued at 60-70 rpm while climbing the hill and around 80 rpm to run up the hill.
Resistance is challenging and keeps the heart rate b/t 75-85%. I am going to cue 2 resistance changes while climbing each hill, then just back down the resistance slightly while running up the hill in order to bring cadence up and keep the HR steady.
A mini focus or objective is to also be patient and let the legs settle in to each gear change.
**NOTE: Each hill is not necessarily harder than the next (some maybe harder), because 10 increases is not always realistic. So I'm emphasizing the seperation and connection to each hill. Almost like being in a video game where you need to get a running start to the next plateau!
Music (mixed it all so there is great flow. It's not one song per hill, just music that works, although the last song is 3 min exactly so, it is the last hill ).
Playlist
Warm up (9-10 min)
Style...Orbital
La Passion...Gigi D'Agostino
10 hills (30 min)
Extraordinary Way (Low End SPecialist mix)....Conjure One
Struggle....Ringside
Elevate my mind....Stereo MC (great lyrics "I wanna go higher....")
Everybody wants you....Billy Squier
Everybody wants you to emerge (Barry Harris revamp)....Billy Squier vs Fischerspooner
Peter Gunn (Max Sedgely remix)....Sarah Vaughn & Max Sedgely
Rock n' Roll....AT
Cooldown & Stretch (8-9 min)
Extraordinary Way (Original version)....Conjure One
Lovely Day....artist unknown (off the 'Time to Worship' CD)