Week 6 Profile

Building Blocks Of Strength

This structured climbing class will involve progressing through 4 phases of a climb, gradually increasing in length and then decreasing in a pyramid fashion. In total there are 9 sets, each consisting of 4 phases. For each set, the duration of each phase will increase by 30 seconds (except phase 4 which always remains 30 seconds) up to 2 minutes 30 seconds. Then you will descend back down all the way to 30 seconds phases in the final set. There is no 'recvoery' periods although each phase 1 allows for the heart rate to lower sufficiently for the next set.

Phase 1: Seated climb. Find a resistance that brings intensity to 10-15 beats below threshold (zone 3) at a cadence of 65-75rpm.

Phase 2: Seated climb contunues, but this time we add enough resistance to feel the hill get steeper - heart rate increase by a few beats.

Phase 3: Add enough resistance so you need to stand up for the climb. HR increases slightly again to just below threshold.

Phase 4: This phase is always 30 seconds. Whilest standing we will add even more resistance and push for 30 seconds. You should reach threshold and some will go over!

Mediterranean Flower (Club mix) - Sunlounger: Warm up

Uncertain Smile - The The: Sets 1 and 2

Bloodsport - Sneaker Pimps: Set 3

Headlock (Treasure Fingers' Vocoder Workout) - Esser: Set 4

Heavy Fuel - Dire Straits: Set 5, phases 1 and 2

My Little Japanese Cigarette Case - Spoon: Set 5, phases 3 and 4

Even Better Than the Real Thing (Perfecto Remix) - U2: Set 6

Ooh Baby - Groove Armada: Set 7

Reign - UNKLE: Sets 8 and 9

Acoustic Alchemy (Greenday - Good Riddance vs 7 other songs) - Norwegian Recycling: Cool down

Week 5 Profile

Step It Up

This ride is comprised of three sets of 9 minute intervals. Each 9 minute interval is broken down into three 3 minute segments that will step up in intensity each time peaking at about your threshold level. In between each 9 minute interval there will be a 4 minute recovery period. The objective of this ride is to progressively increase intensity up to the very effective threshold level. You will be asked to focus on percieved exertion at each level so you can get better at pinpointing what different heart rates feel like. There are three intensity levels for each interval - the final level is the ceiling- which will be right around threshold. Level 2 should be 5-7 beats below it, and level 1 5-7 beats below that. At the level of this class you will benefit from a lot of great physiological benefits, with additional fat burning during level 1 and level 2 and anaerobic benefits at level 3.

Sunstroke - Chicane
Warm up 

I Fought The Law - The Clash
Interval #1
Level 1

Rise - The Grid
Interval #1
Level 2 and 3

Let The Day Begin - The Call
Flat road recovery

Feel Alright - Sean Paul
Interval #2
Level 1

Sunburn - Armin Van Buuren
Interval #2
Level 2 and 3

Radio Belize - Deep Forest
Flat road recovery

Chutney Punch - Frogacult
Interval #3
Level 1, 2 and 3

Go Your Own Way - The Cranberries
Flat road recovery

One - U2
Cool down 

Week 4 Profile

Energia Magica

This profile is all about energy. It is a hard and long climb, but the music should help to carry you up the hill. In terms of where we are riding - we will be traveling up the Col de la Forclaz in the Northern Alpes of France. It is a 5 mile climb with an average gradient of 8.1%. It has also been used as a part of the Tour de France!!

In the graph shown ,the red climbs are the steepest, over 10% - in everyday life - this means that a car would have to shift into first gear to make it up! The yellow is the next steepest part at 8-10%, blue is at 6-8% and the green is the easiest. The objective of this week's ride is all about mental toughness - so show us your strong and lets start this climb!

Stella (Malin & kane mix) - DJ Dave Ralph

Warm up. Gradual increase in resistance onto the start of the climb.

Stranglehold - Ted nugent

This song represents the rock walls of a narrow canyon. The rocks protect you - they talk to you and give you energy!

Energia magica

This represents the energy of the river and the trees.

Aeternal (Paul Oakenfold Mix) - Clint Mansell

The steepest and hardest part of the climb. This represents pain and challenge. Standing for 20-30 seconds for saddle relief.

Into The Mystic - Van Morrison

The relief after the toughest part of the climb. Time to zone out!

Straight To The Heart - Sina Vodjani

Working together we will alternate the leads to set a pace in silence. We are now above tree line with a mountain lake and glaciers giving us energy.

Preliator - Globus

A powerful push to the top at 13%. Peaks all around us, with an expansive view over the top as a reward!

Heat - Balligomingo

A flat road to enjoy the view and take in the fresh air.

Now We Are Free - Gladiator Soundtrack

Cool down and stretch