Hi low

[Innercycling.com]

Hi low....

real simple class 1 song hard and 1 song easy.
The first song in this set is starting of hard (I know no warm up yeah but it is just 1 day ok lol) and the second easy and so on till the end.
The Hi side is determined by everything over 78% and the low side is determined by everything under 78%. The higher or lower you go in this type of ride makes it easier or harder. For instance you can stay between 78 -85% for the high and 73-78% for the low for a pretty easy class OR 78-92% for the high and 65-78% for the low for a tougher class. This ride can switch you from aerobic to anaaeorbic as the individual chooses the intensity by which they wish to train.. Enjoy

1 flat road
2 standing flat road
3 flatroad and sprints
4 standing climb
5 flatroad and sprints
6 seated climb or walk/jog
7 double time jumps
8 standing climb
9 10 jumps and 20 second seated sprints in between the jumps
10 standing climb
11 any move as long as you kick some asssssss home I prefer a flat road and sprints(can I say ass?)


1) Be My World -Milky- 3:41 Atlantis 8
2) Breathe - Michelle Branch - 3:31 Hotel Paper
3) Insane - Dark Monks - 4:37
4) Make Me - Andain -3:13
5) The Awakening - York -3:15
6) Stop Me - Mark Ronson -3:58 Versions
7) Chase The Sun - Planet Funk -3:32
8) In Love With You - Atrium -4:55
9) Let's Get It Right - Krystal K- 4:27
10) Crazy (Seal Cover) - Alanis Morisette -3:40
11) Ready Steady Go - Paul Oakenfold -4:08 Paul Oakenfold

Cool down
Eugina Sargasso Sea (I want to be free mix) -Salt Tank feat. Neve 6:55

[rick316]

Hi low....

2 walk

9 10 jumps and 20 seated sprints



I'm gonna seem like a real dumbass here but what is "walking" and isn't 20 sprints a tad excessive? Am I mis-understanding the obvious?

[Innercycling.com]

Sorry I fixed it.. and a walk is a standing flat. Sorry.

Billy

[abby_b_fit]

Thanks Billy for taking the time to Post!!!!

Love the music and will take a closer looke at the profile!!!!!

---A

[like2bike]

I really like the simplicity of the concept here. Thanks Billy. I like your selection of profile music as well. Nice job, bud. Thanks.

[jmd]

i have a "meet the new instructor ride" today and plan to use this format for my profile.... i may have a lot of new riders and they can use the "low" as partial/full recovery if need be. i tweaked the "hi" part down a little and removed the sprints and replaced with saddle surges for the same reason. i'm excited for this one....thanks for adding it to my file! take care...jmd :wink: