Music Mondays: Hill Climbing #2

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. Hideaway – Kiesza  (5:11) >>Warm up; Level 2-3; 50% – 55% HR
  2. Play hard – David Guetta (7:02) >> Seated incline; Level 4; 60% – 65% HR
  3. Got a feeling – Josh Butler (5:02) >> Seated incline 5; 65% – 70% HR
  4. Eye of the tiger – Survivor (4:06) >>  Standing Climb; Level 6-7; 70% – 80% HR
  5. Live this life – Prime Circle(3:40) >> Flat Road; Level 3-4; 70% – 75% HR
  6. Waiting up – Hunter Siegel (5:20) >> Seated incline 5; 65% – 70% HR
  7. Runaway – Bon Jovi (3:58) >> Alternating Seated/Standing/Running; 60% – 75% HR
  8. Down south – Jeremy Loops (4:01) >> Seated incline 5; 65% – 70% HR
  9. Sun and moon – Above and Beyond (3:32) >> Cool down; Level 2; 45% – 55% HR


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