Music Mondays: Recovery #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).

Any riding over the time of the playlist or above the recommended levels of RPE/HR can be considered a workout rather than a recovery ride.

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If you train using a heart rate monitor we have put in the recommend HR % you should be training at for each track.

  1. Hey now – London Grammar (5.55) >> Warm up; Level 1, 50% – 55% HR
  2. High – Peking Duk (3.48) >> Flat Road; Level 2; 555 – 60% HR
  3. Dimitri Vegas, Martin Garrix, Like Mike – Tremor(4.54) >>Flat Road; Level 3; 60% – 65% HR
  4. Cool down; Level 3-2-1; 65% – Resting HR

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