Music Mondays: Endurance #3

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.

 

Cycology-371

 

  1. 3:00 >>Warm up; Level 2; 50% – 55% HR
  2.  5:00>> Warm up; Level 3; 55% – 60%HR
  3.  7:00>> Seated incline; Level 4; 60% – 65% HR
  4.  6:00>> Seated incline 5; 65% – 70% HR
  5.  5:00>> Seated incline; Level 6; 70%- 75% HR
  6.  3:00>> Standing Climb; Level 6-7; 70% – 80% HR
  7. 2:00 >> Flat Road; Level 3-4; 70% – 75% HR
  8. 4:00 >> Standing Climb; Level 6-7; 70% – 80% HR
  9. 7:00>> Seated incline; Level 4; 60% – 65% HR
  10. 6:00>> Alternating Seated/Standing/Running every 1 Min; 60% – 75% HR
  11. 5:00>> Recovery: Level 3 ; 70% – 80% HR

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