Stepping up.....

[Innercycling.com]

Stepping up....
3 intervals back to back. Each interval is 3 songs long first easy 2nd harder and of course 3rd song hardest..
song 1 65-75%
song 2 75-80%
song 3 80-92%
song 4 65-75%
song 5 75-80%
song 6 80-92%
song 7 65-75%
song 8 75-80%
song 9 80-92%

1) Smooth -Santana Feat. Rob Thomas -4:58 Supernatural
2) Bring It On -Seal -3:57 Seal II
3) I Love You (BT Remix) -bt -9:02 Plastic Compilation Volume 3
4) Fly Like an Eagle -Seal -4:14 Seal: Best, 1991-2004
5) I'm Feeling You (Feat. Michelle Branch & The Wreckers) -Santana -4:13 CD Single
6) Love Generation (Radio Edit)- Bob Sinclair -3:23
7) Miss Me -Bob Sinclar -4:36 Western Dream
8) Sway (Mucho Mambo) -Shaft - 3:24
9) Stoned In Love (Radio Edit) -Chicane -3:39
Cool down songs
Anni Rose -Tulku 4:16 -Buddha Bar 1 - Diner 1
Straight To ... Number One (Dreamcatcher's Mix) -Touch & Go -3:28 Cloude Challe - Love
[/list][/list]

[megale3]

I love this! An intensity profile! :D Now this is great I will do it soon. :P

Meg 8)

[megale3]

OK here it is my take on this ride. SWEET! Class dug it. I dropped the big picture by telling them there were 3 sets that take a little more intensity sooner with each corresponding set. Dropped the 1st as being the "Big Easy" second the "Doable but definitely Harder" and the third as the "Gut Check" Most knew the songs so that helped them enter each of the sets with confidence and clarity, curtailing any quandary of acuity! SWEET RIDE and SIMPLE! 8)
Meg

[sandy]

This was a very successful, easy to instruct class. Thanks for the idea!

[Pink]

Meg, how did you handle recoveries? I think I'd need to adjust the times spent in the different zones and add some recoveries for my crew.

[megale3]

Hi Pink,
I had them come to a wide and stable jog in a 65% or Z2 when they felt they were ready. We did not take more than 2 minutes to do so.
M

[abby_b_fit]

I'm going to give this a shot with my Wednesday morning group. I'll let you know how it goes.

thanks for posting Billy. Please keep them coming. I miss seeing new play lists on your home page.

---A

[abby_b_fit]

My class loved this ride!!!!! :D 8)

Thanks tons!!!

---A

[Christian spinner]

Hill? Flat? Both? Whatever you wanted? Did you just climb? There is no cadence set here so I was wondering if you all rode a hill all the way.