Music Mondays: Hill Climb #4

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.  (5:00) >>Warm up; Level 2; 50% – 55% HR
  2. (10:00) >> Warm up; Level 3; 55% – 60%HR
  3. (3;00) >> Seated incline; Level 4; 60% – 65% HR
  4. (3:00) >> Seated incline 5; 65% – 70% HR
  5. (3:00) >> Seated incline; Level 6; 70%- 75% HR
  6. (2:00) >> Flat Road; Level 3-4; 70% – 75% HR
  7. (2:00) >> Standing Climb; Level 4-5; 70% – 80% HR
  8. (2:00) >> Standing Climb; Level 5-6; 70% – 80% HR
  9. (2:00) >> Standing Climb; Level 6-7; 70% – 80% HR
  10. (3:00) >> Seated incline; Level 6; 70%- 75% HR
  11. (2:00) >> Flat Road; Level 3-4; 70% – 75% HR
  12. 6:00) >> Alternating Seated/Standing/Running; 60% – 75% HR (change every 1 min)
  13. (3;00) >> Seated incline; Level 4; 60% – 65% HR
  14. (15:00) >>Cool down

 

 

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