Endurance Rollers

[kszspin]

‘Endurance Rollers’ HR: 65-80%
6.5 min each - 5X
Total Running Time: 49’58”

Focus: Staying aerobic while manipulating terrain!

Warm Up 8’
seated flat for 5’ (relaxing upper body, gradually raising breathing & HR)
standing flat run for up to 1’ (or until legs get warm and HR rises to 65%)
seated flat again for 2’ (finding a cadence about 90 rpm, and bringing HR up to 70%)

ROLLERS – 6.5’ each, 5x

Seated flat/climb 3’ (resistance building into seated climb by last min, bringing cadence down to about 70-80 rpms)

Seated climb 1’ (holding HR & cadence steady)

Running with resistance 30’ (just to crest over the top of hill)

Seated flat 2’ (cadence b/t 90-100 rpms)

Playlist

(Warm up)
Alane (club mix)…..Wes

(Rollers)
Muscle Car(Mixdown)….Freedom Five
Never be the same….Swain & Collingwood
Joy(Let’s be Frank mix)….Newsboys
Ain’t no mountain high enough(Futuro mix)…Diana Ross vs Marvin Gaye vs Tammie Terrel vs Sly Stone
John Lee Huber(Rodney Hunter mix)…Tosca
Everyday People…..Nicole C. Mullen
Tzmah I’cha Nafshi….Rebbe Soul
Dueling Violins….Feet of Flames

(Recover/Cooldown/Stretch)
Sail into the Sun….Funky Lowlives
We are here….Banco de Gaia