STYLETHREAD -- LET'S TALK SHOP!

I usually try to do an hour of cardio (including warm up and cool down), and I usually time it to music too. 

I have been making up spinning rides for myself lately because my knee has been giving me issues, where I just go into an empty spinning studio or use a bike the gym has set up in the cardio area.  This was the last one I did.

In The Waiting Line/Zero 7(5:25) - Stretching/Cadence Count/Warm Up

Bullet Train/TransGlobal Underground (6:04) &
California Dreamin'/DJ Sammy (4:31) –

10 mins Intervals:
Flat Rd(1:00)

Seated Climb(1:00)(50%)

Standing Flat(1:00)

Sprints(1:00)(50%)

Standing Climb(1:00)(50%)

Flat Rd(1:00)

Seated Climb(1:00)(75%)

Standing Flat(1:00)

Sprints(1:00)(50%)

Standing Climb(1:00)(75%)

Saltwater/Chicane(6:55) and More Shine/Si*Se(5:25) - Endurance Hill:
10 mins Seated Climb w/ resistance change every 3 minutes. 

1:30 recovery

Going Under/Evanescence (3:34)

Sugar, We’re Going Down/Fall Out Boy(3:49)

6 minutes sprints:

45 seconds 50%

15 second rest

45 second 50%

15 second rest

45 second 75%

15 second rest

45 second 75%

15 second rest

1:00 sprint 100%

1:00 rest

Strength Hill:
 Seated Climb Life in Mono/Mono(4:26) & Standing Climb, Give it Up/8mm (6:23)
w/ "tap" of resistance every 2 minutes

Walking With The Ghost/Tegan & Sara (2:30) - Descend gradually, letting go of
resistance

James Bond Remix/Moby (3:26)

Rock Your Body/Justine Timberlake(4:27)

1:30 50%

30 second rest

1:15 75%

45 second rest

45 second 100%

30 second rest

1:00 100%

Pale Blue Eyes/Hopscotch (4:00) – Cool Down and Stretch