Music Mondays: Intervals #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.)    Warm Up; Level 2; 2.5 min; 50% – 55% HR

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

3.)    Interval; Level 5-7, 6 minutes 70%- 80%  HR; 6 minutes recovery

4.)    Interval; Level 6-7, 6 minutes 70%- 85%  HR; 6 minutes recovery

5.)    Interval; Level 7-8, 6 minutes 75%- 90%  HR;

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

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