Music Mondays: Intervals #1

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

This awesome 27 minute mix, called “Life in colour” by Adventure Club is perfect for our interval session.

Hope you enjoy and turn up the volume on this one!

1.)    Warm Up; Level 2; 2.5 min; 50% – 55% HR

2.)    Warm Up; Level 4; 2.5 min; 60 % – 65% HR

3.)    Interval; Level 7, 60 seconds 85%  HR; 45 seconds recovery; x 5

4.)    Interval; Level 6, 45 seconds 80% HR; 45 seconds recovery; x 5

5.)    Interval; Level 5, 30 seconds 75% HR; 45 seconds recovery; x 5

6.)    Cool down; Level 2; 50% – 55% HR

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