Music Mondays: Endurance #1

This Music Monday we bring you an endurance training session.

Stream these tracks live on your phone or laptop and follow the instructions below for a training session on the spin bike and indoor trainer. If you want to take the playlist out on the road or a trail, purchase the songs and re-create this playlist in order.

We have used the standardised ‘ratings of perceived effort (RPE)’ from 1 – 10 (1 = free wheeling with no resistance on the wheel; 10 = your maximum effort).

If you train using a heart rate monitor we have put in the recommend HR % you should be training at for each track.

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  1. Everything’s Magic – Angels and Airwaves (3:51) >>Warm up; Level 2; 50% – 55% HR
  2. Hypercaine – DJ Fresh (3:31) >> Warm up; Level 3; 55% – 60%HR
  3. Maximal Crazy – Tiesto (6:38) >> Alternating seated and standing climb every 1 minute; Level 5; 60% – 70% HR
  4. Of The Night – Bastille (3:13) >> Seated Climb; Level 7; 65% – 75% HR
  5. Runaway – Bon Jovi (3:49) >> Recovery; Level 3; 55%- 65% HR
  6. Tsunami – DVVBS and Borgeous (3:56) >> Break aways 3 x 1 minute; Level 5-6; 70% – 75% HR
  7. Timber – Pitbull feat. Kesha (3:34) >> Alternating Seated/Standing/Running  every 30 seconds; Level 6-7; 70% – 80% HR
  8. Rands and Nairas – Emmy Gee (4:07) >> Standing Climb; Level 7 ; 70% – 80% HR
  9. Broken String – Tek-One (3:00) >> Seated Climb; Level 5; 60% – 75% HR
  10. Look Right Through – Storm Queen (4:24) >> Seated Climb; Level 5-6-7-8; 75% – 85% HR
  11. You Got To Go – Above and Beyond (5:03) >> Recovery; Level 2; 85% – 50% HR


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