Focus, Sweat, Breathe

Happy last week in April y’all!!  I’m beyond ready for May to be here, and the gardening season to begin.  I don’t know about you, but I’m ready to have some outdoor color back in my life. 

Inverted split

Yesterday was a great aerial yoga day for me!  I was able to carve out some time and practice.  My legs are supper tight from all the spinning, BootyBarre, and weight lifting I do, so aerial is a great way for me to stretch them out.

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This was my first month not heading down to Florida to work on my teacher training with Kerry Tice, so I’m working on my aerial yoga training here at home.  Last month I was down in Florida finishing up my Level 2 Aerial Yoga Teacher Training, and boy did I learn a ton in those 4 days!  I swear I’m writing up that month late blog post on covering the training.  Sorry it is taking so long. 

On to Spinning!!

This ride will keep your heart pumping and the sweat dripping for a full hour of great strength and cardio work!

Focus, Sweat, Breathe

I Know You Want Me & Don’t Stop the Party

  • Warm-up

Story of My Life 4:05

  • 1 min stand run on hill 60-80 RPM
  • 1 min seated 80-110 RPM
  • 1 min standing or seated climb 60-80 RPM
  • 20 sec sprint on hill 70-80 RPM

Timber 3:24

  • Sprints in 3rd 80-110 RPM
  • 20 sec sprint, 15 sec recovery

Jump 5:10

  • 1 min jumps light hill 80-110 RPM
  • 40 sec standing climb 60-80 RPM
  • 1 min jumps on hill 60-80 RPM
  • 20 sec sprint in 3rd on a light hill 80-100 RPM
  • 40 sec hover 60-80 RPM

Beautiful People 3:46

  • Standing Runs 30 sec run with 15 sec off 70-80 RPM

Can’t Hold Us 4:18

  • 1 min stand run on hill 80-100 RPM
  • 1 min seated 80-110 RPM
  • 1 min standing climb 60 RPM
  • 20 sec sprint on hill 60-80 RPM

I Cry 3:44

  • Sprints in 3rd
  • 20 sec sprint 15 sec recovery 80-110 RPM

Never Ending Story 5:22

  • 1 min jumps light hill 80-110 RPM
  • 40 sec standing climb 60 RPM
  • 1 min jumps on hill 80-110 RPM
  • 20 sec seated sprint 70-100 RPM
  • 40 sec hover 60 RPM

Hello 4:41

  • Standing Runs 80-110 RPM
  • 30 sec run with 15 sec recovery

#thatPower 4:40

  • 1 min stand run on hill 70-90 RPM
  • 1 min seated 10-110 RPM
  • 1 min standing climb 70-90 RPM
  • 20 sec sprint on hill in 3rd 70-90 RPM

Love Shack 5:25

  • Sprints standing and seated 80-110 RPM

Five Whole Years

A picture my son took from the Uhaul when we entered North Dakota for the first time.

A picture my son took from the Uhaul when we entered North Dakota for the first time.

Five years ago today, I woke up for the first time in North Dakota.  I remember waking up and wanting to get the house unpacked…Well, the coffee, mugs, and coffee maker unpacked.  Once the coffee was in me, I dove into setting up our “temporary” house in North Dakota.

I broke-down each box and stowed them away in our basement, because I knew I would be returning to our home in Florida within a few years.

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It is five years later, and we are now permanently in North Dakota.  We decided to sell our Florida home last year, and it finally sold last September.  I’m so sad to see that house go.  That was the home we brought our son home from the hospital to, where our son made his first and life long friends, where we got our first family dog, Lady…Where I woke up and there was NEVER snow on the ground.  Our Florida home was the best first home our family could have ever asked for, and I’m beyond grateful for the time we had there.

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We have quite the good life up here in good old ND.  Our whole family has made so many amazing, kind, and caring friends here…except for the dogs.  The cat and squirrel population seem to not want to make friends with them.  My husband and son get to fish and hunt almost year round, so we are saving some money on the grocery bill, and when you have a growing son that is a BIG deal!  This year my little man got his very first turkey too!

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Since it is our five year anniversary living in North Dakota, Mother Nature (in all her infinite stupidity) decided to celebrate with snow this morning…Bless her cruel little heart.  So, here’s to more adventurous years in North Dakota!

Read It!

Happy Monday Everyone!!

As promised from my last post, today’s blog post is my latest book recommendations.  So, pull up your Amazon wish list, Goodreads app, Book Buddies app, or just a paper and pencil and get ready to get these books added to your lists!!  Oh…Grab yourself some coffee too!

Alright…I’ll do this in batches.  When I first got all the books together that I wanted to recommend (only the ones I had read in the past 6 months) I discovered that my list was way too long for a single blog post, so I’ll have more blog posts with book recommendations coming your way each month with more and more great reads.

For this post I’m gonna stick with 7 books, and hopefully they will tide you over till next month.  I also want to point out that I love many different types of genres, so you will see chick lit, historical fiction, teen lit, biographies, etc!

Books

This first stack of books contains a few authors I had never read before, and yes Nora Roberts is one of them.  Now don’t start judging me by recommending a romance author.

dark witch

The Dark Witch by Nora Roberts came highly recommended to me by my friend, Claudine, and she is a book worm just like me with great taste.  I got Claudine hooked on the Discovery of Witches Trilogy, and she swore to me that I would love Nora Roberts latest instalments.  When she told me I had to read the Cousins O’Dwyer Trilogy (Dark Witch is the first book in the trilogy) I rolled my eyes, and I’m pretty sure I laughed at her.  I too can be a book snob, and I put Nora Roberts into that category of lame/pathetic/cheesy/drivel.  Sadly, I should know better than to categorize an author I’ve never even read.  I absolutely loved the Cousins O’Dwyer Trilogy, and read them all in 4 days!  They definitely were NOT drivel.  I fell in love with each character and their spunk from the beginning.

Ashford-Castle1-462x346

I also want to point out that the gorgeous setting of this trilogy takes place at and actual resort in Ireland, Ashford Castle.  I’m already planning a bucket list vacation to Ashford, since I absolutely fell in love with this castle throughout the O’Dwyer Trilogy.  So, if you are looking for a fast paced, adventure filled, exciting read, and yes it is filled with magic and a bit of romance this is a book/trilogy you HAVE to read!

With indifferent parents, Iona Sheehan grew up craving devotion and acceptance. From her maternal grandmother, she learned where to find both: a land of lush forests, dazzling lakes, and centuries-old legends.

Ireland…

County Mayo, to be exact. Where her ancestors’ blood and magic have flowed through generations—and where her destiny awaits.

Iona arrives in Ireland with nothing but her Nan’s directions, an unfailingly optimistic attitude, and an innate talent with horses. Not far from the luxurious castle where she is spending a week, she finds her cousins, Branna and Connor O’Dwyer. And since family is family, they invite her into their home and their lives.

When Iona lands a job at the local stables, she meets the owner, Boyle McGrath. Cowboy, pirate, wild tribal horsemen, he’s three of her biggest fantasy weaknesses all in one big, bold package.

Iona realizes that here she can make a home for herself—and live her life as she wants, even if that means falling head over heels for Boyle. But nothing is as it seems. An ancient evil has wound its way around Iona’s family tree and must be defeated. Family and friends will fight with each other and for each other to keep the promise of hope—and love—alive…

On to the next book I devoured in one day…

Leaving Time

Jodi Picoult first grabbed my attention with her historical fiction novel, The Storyteller (If you haven’t read it add it to the list too).  Picoult’s latest novel, Leaving Time, is another moving tale dealing with loss, mystery, and finding help and friends where you least expect them.  This is honestly a book unlike anything I’ve ever read before, and I’m sure you will fall into this tale and never want to come out of it.  You may also find yourself championing the cause of elephants and their futures once you have finished this novel.

For more than a decade, Jenna Metcalf has never stopped thinking about her mother, Alice, who mysteriously disappeared in the wake of a tragic accident. Refusing to believe she was abandoned, Jenna searches for her mother regularly online and pores over the pages of Alice’s old journals. A scientist who studied grief among elephants, Alice wrote mostly of her research among the animals she loved, yet Jenna hopes the entries will provide a clue to her mother’s whereabouts.
 
Desperate to find the truth, Jenna enlists two unlikely allies in her quest: Serenity Jones, a psychic who rose to fame finding missing persons, only to later doubt her gifts, and Virgil Stanhope, the jaded private detective who’d originally investigated Alice’s case along with the strange, possibly linked death of one of her colleagues. As the three work together to uncover what happened to Alice, they realize that in asking hard questions, they’ll have to face even harder answers.
 
As Jenna’s memories dovetail with the events in her mother’s journals, the story races to a mesmerizing finish. A deeply moving, gripping, and intelligent page-turner, Leaving Time is Jodi Picoult at the height of her powers.

Prisoner of Night and Fog

The Prisoner of Night and Fog was a book our book club read awhile back.  I started this book one night when I climbed into bed, and I didn’t storp reading it till I was done somewhere around 3am.  I was dragging butt the next day, but it was totally worth it. I know you will love this story!   Here is a brief description…

A gripping historical thriller set in 1930s Munich, Prisoner of Night and Fog is the evocative story of an ordinary girl faced with an extraordinary choice in Hitler’s Germany. Fans of Code Name Verity will love this novel full of romance, danger, and intrigue!

Gretchen Müller grew up in the National Socialist Party under the wing of her uncle Dolf—who has kept her family cherished and protected from that side of society ever since her father sacrificed his life for Dolf’s years ago. Dolf is none other than Adolf Hitler. And Gretchen follows his every command.

When she meets a fearless and handsome young Jewish reporter named Daniel Cohen, who claims that her father was actually murdered by an unknown comrade, Gretchen doesn’t know what to believe. She soon discovers that beyond her sheltered view lies a world full of shadowy secrets and disturbing violence.

As Gretchen’s investigations lead her to question the motives and loyalties of her dearest friends and her closest family, she must determine her own allegiances—even if her choices could get her and Daniel killed.

big little lies

Liane Moriarty is a favorite author of mine, so obviously I’ve read all her books.  Big Little Lies is Moriarty’s latest and greatest story to date.  It’s a tale of moms, private schools, money, snobbery and …murder!

Sometimes it’s the little lies that turn out to be the most lethal. . . .
A murder… . . . a tragic accident… . . . or just parents behaving badly?  
What’s indisputable is that someone is dead.  

But who did what?
 Big Little Lies follows three women, each at a crossroads:

Madeline is a force to be reckoned with. She’s funny and biting, passionate, she remembers everything and forgives no one. Her ex-husband and his yogi new wife have moved into her beloved beachside community, and their daughter is in the same kindergarten class as Madeline’s youngest (how is this possible?). And to top it all off, Madeline’s teenage daughter seems to be choosing Madeline’s ex-husband over her. (How. Is. This. Possible?).

Celeste is the kind of beautiful woman who makes the world stop and stare. While she may seem a bit flustered at times, who wouldn’t be, with those rambunctious twin boys? Now that the boys are starting school, Celeste and her husband look set to become the king and queen of the school parent body. But royalty often comes at a price, and Celeste is grappling with how much more she is willing to pay.

New to town, single mom Jane is so young that another mother mistakes her for the nanny. Jane is sad beyond her years and harbors secret doubts about her son. But why? While Madeline and Celeste soon take Jane under their wing, none of them realizes how the arrival of Jane and her inscrutable little boy will affect them all.

Big Little Lies is a brilliant take on ex-husbands and second wives, mothers and daughters, schoolyard scandal, and the dangerous little lies we tell ourselves just to survive.

one plus one

One Plus One is the first JoJo Moyes novel I have read.  I kept seeing her books in the books store on the best sellers rack, and my friends have been telling me to read her books nonstop.  Well, a few months ago I finally broke down and bought one.

Right when I read first chapter, I knew I would be hooked. You have your unique but somewhat regular family. Jess is a single mother with two kids, her ex husband left 2 years ago and she’s trying to meet ends. Her daughter Tanzie is brilliant! She gets offered a scholarship into private school but there is still a charge that needs to be paid off. When Jess tries to take her to Olympiad in hopes that the winnings could cover the tuition, Jess ends up going on a roadtrip with Ed, an attractive stranger who steals her heart.

Now that I’m trying to write this review, I’m already missing Jess and her children. I thought it was genius to have the book written from everyone’s point of views, because it definitely made me connect with everyone more. I loved everyone. Jess, Ed, NORMAN!, Nicky, Tanzie.  Their conversations were funny, thoughtful, and Jess’s optimism wasn’t over the top. Typically I don’t like books are that too sweet but Jess has some wittiness to her, and Ed definitely had his flaws that made me love him even more.

Suppose your life sucks. A lot. Your husband has done a vanishing act, your teenage stepson is being bullied, and your math whiz daughter has a once-in-a-lifetime opportunity that you can’t afford to pay for. That’s Jess’s life in a nutshell—until an unexpected knight in shining armor offers to rescue them. Only Jess’s knight turns out to be Geeky Ed, the obnoxious tech millionaire whose vacation home she happens to clean. But Ed has big problems of his own, and driving the dysfunctional family to the Math Olympiad feels like his first unselfish act in ages . . . maybe ever.
 
One Plus One is Jojo Moyes at her astounding best. You’ll laugh, you’ll weep, and when you flip the last page, you’ll want to start all over again.

the girl who came home

Inspired by true events, the New York Times bestselling novel The Girl Who Came Home is the poignant story of a group of Irish emigrants aboard RMS Titanic—a seamless blend of fact and fiction that explores the tragedy’s impact and its lasting repercussions on survivors and their descendants.

Ireland, 1912. Fourteen members of a small village set sail on RMS Titanic, hoping to find a better life in America. For seventeen-year-old Maggie Murphy, the journey is bittersweet. Though her future lies in an unknown new place, her heart remains in Ireland with Séamus, the sweetheart she left behind. When disaster strikes, Maggie is one of the lucky few passengers in steerage who survives. Waking up alone in a New York hospital, she vows never to speak of the terror and panic of that terrible night ever again.

Chicago, 1982. Adrift after the death of her father, Grace Butler struggles to decide what comes next. When her Great Nana Maggie shares the painful secret she harbored for almost a lifetime about the Titanic, the revelation gives Grace new direction—and leads her and Maggie to unexpected reunions with those they thought lost long ago.

The rosie project

The Rosie Project is one of those laugh out loud stories that draw you in from the first chapter.

The art of love is never a science: Meet Don Tillman, a brilliant yet socially inept professor of genetics, who’s decided it’s time he found a wife. In the orderly, evidence-based manner with which Don approaches all things, he designs the Wife Project to find his perfect partner: a sixteen-page, scientifically valid survey to filter out the drinkers, the smokers, the late arrivers.

Rosie Jarman possesses all these qualities. Don easily disqualifies her as a candidate for The Wife Project (even if she is “quite intelligent for a barmaid”). But Don is intrigued by Rosie’s own quest to identify her biological father. When an unlikely relationship develops as they collaborate on The Father Project, Don is forced to confront the spontaneous whirlwind that is Rosie―and the realization that, despite your best scientific efforts, you don’t find love, it finds you.

Arrestingly endearing and entirely unconventional, Graeme Simsion’s distinctive debut “navigates the choppy waters of adult relationships, both romantic and platonic, with a fresh take (USA TODAY). “Filled with humor and plenty of heart, The Rosie Project is a delightful reminder that all of us, no matter how we’re wired, just want to fit in” (Chicago Tribune).

I hope y’all find these recommendations as fun, engaging, and sleep depriving as I did!  Happy Reading!!

 

Amazon.com Widgets

Heatin’ Up!

Happy FRIDAY!!  WhooHoo Friday Baby!!  Anyone else this excited for the weekend?  It is 9am and I already have our back screen door open, and the fresh warm air coming in.

I’m telling ya…These warm temps we are having are great, and they have put me in the blog sharing/writing mode too!  Or, I’m totally stalling on cleaning the basement, vacuuming the steps (something I consider torture), and mopping our upstairs.  I’ll let you decide on that one…

I wanted to share a book recommendation and a spin ride with ya today and I just couldn’t wait till next week to share it with ya!

These past few months have been great reading months for me!  Each book has had me hooked from the beginning all the way through to the end.  I’ll have a post on Monday for ya with all of my latest and favorite reads.

The book I just finished, Reconstructing Amelia, was just amazing!  It is one of those books that I found at the bottom of my to-read stacks, and I’m pretty sure I’ve owned it for over a year now.  I know that is sad, but my to-read stacks are getting out of control, and I’m very proud of my book buy addiction.

Reconstructing Amelia was a tragic story that pertains to the world our children live in today.  It also deals with the issues parents face when communicating (or not communicating) with their children, how far a parent should trust their teenager, and where a parent should intrude on their child’s privacy.  All are issues that I know parents with teenagers face.  Especially the issue of following your child’s actions on the internet like a hawk.  I know I’ll follow all my child’s internet actions until the day he moves out (he isn’t allowed to even get on Facebook until he is 16…or maybe 20…I’m not sure yet).

In Reconstructing Amelia, the stunning debut novel from Kimberly McCreight, Kate’s in the middle of the biggest meeting of her career when she gets the telephone call from Grace Hall, her daughter’s exclusive private school in Park Slope, Brooklyn. Amelia has been suspended, effective immediately, and Kate must come get her daughter—now. But Kate’s stress over leaving work quickly turns to panic when she arrives at the school and finds it surrounded by police officers, fire trucks, and an ambulance. By then it’s already too late for Amelia. And for Kate.

An academic overachiever despondent over getting caught cheating has jumped to her death. At least that’s the story Grace Hall tells Kate. And clouded as she is by her guilt and grief, it is the one she forces herself to believe. Until she gets an anonymous text: She didn’t jump.

Reconstructing Amelia is about secret first loves, old friendships, and an all-girls club steeped in tradition. But, most of all, it’s the story of how far a mother will go to vindicate the memory of a daughter whose life she couldn’t save.

 

Once I finished Reconstructing Amelia, I immediately went on Amazon to see if the author, Kimberly McCreight, had any other books publish.  Guess what?  McCreight just published a new novel, Where They Found Her, on Tuesday, April 15th!  What kind of incredible luck do I have!?!  Usually I’m pacing and waiting for an authors next book to come out.  Of course, I just ordered it, and I cannot wait to read it!

There is more…They are making Reconstructing Amelia into a movie staring Nichole Kidman!!  I’m actually going to go see this book turned movie too.  I usually avoid books that have been turned into movies.  Nine times out of ten, I walk out of the theater thoroughly disappointed or pissed off at what they did to the story.  However, with this story I’m really intrigued to see how the movie comes out.

Spin Ride Time!!

I figured this ride had the perfect title to go along with our weather this week.  I’m also teaching this ride next week to heat things back up for all of us in ND.  Sadly our highs will only be in the 40s.

Heatin’ Up

Run Around 4:40 and I Will Wait 4:37

  • Warm-up

Route 69 3:56

  • Sprints seated and standing 80-110 RPM

Party in the U.S.A. 3:26

  • Jumps during chorus 80-110 RPM

November Rain 8:57

  • Climb
  • Add gear every 30 sec till 60 RMP
  • Hold at 60 RPM for 1 min
  • Come out of saddle
  • Come down hill

Life is a Highway 4:37

  • Jog and take bounce out during the chorus 60-70 RPM

Switch 3:17

  • Sprints in 3rd 70-90 RPM

Mambo No. 5

  • Jumps 80-110 RPM

Love in an Elevator 5:22

  • Climb 60-80 RPM
  • Alternate between seated and hover

Send Me on My Way 4:56

  • Standing Jog 80-90 RPM
  • Take bounce out during the chorus 60 RPM

Shook Me all Night Remix 5:33

  • Sprints 80-110 RPM

Never Ending Story 5:22

  • 45 sec jog 80 RPM
  • 45 sec hover 60 RPM
  • 45 sec jumps 80-110 RPM

Thursday Butt Bustin’ Time!

Good morning y’all!!  We are set to have another great day here in ND…No, I’m not being sarcastic..yet (it may snow next week).  But, for now, we are still loving our warm temps and clear blue skies.

Tillyhiding

I had some free time this morning, so I thought I would share a treadmill workout I put together for a friend.  AKA, I’m totally avoiding folding two loads of laundry, and giving Hank and Tilly a bath.  These are not my favorite chores to do, so I’m stalling.  Just like any full grown woman would do.  Tilly heard me say the “bath” word and went into hiding under my desk.  Therefore, I decided to take my cue from her, sit down with her at my desk, and type up a post.

This totally butt bustin’ 30 minute walking workout takes you on quite a few hills.  And, boy will these hills make your butt feel awesome!  The best part is how this workout will fly by.  You will be so busy changing your hills, that you won’t feel like you have been on the dreadmill…I mean treadmill for forever.

Happy Butt Bustin’!!


30 min Butt Bustin Hills

Take It Backwards

Happy Tuesday Everyone!!

Temps

I’m in such a great mood this morning that I woke up one hour before my alarm went off, and this NEVER happens.  My wonderful mood is brought to you buy a forecast full of sunshine and 70 degree temps!!  WooHoo 70s in April in North Dakota!! 

I’m pulling out my sandals and wearing them to the gym today.  Heck, I would teach my spin class in them today if I could.  I just love sandal weather!!  Some of my spinners have been wearing their sandals to class for the past month now.  Personally I think these women have toes of steel…Yup that’s you Claudine and Carlene.  I’m thinking that they are daring Mother Nature into bringing on the warm temps early.  So far it is working for them, so I’m jumping on their band wagon.

Sandal Day

I’m so excited about the warm temps that I’m taking pics of my pale ugly feet.  Winters in North Dakota make you crazy at times!  I got these cute sandals at Target last Friday.  They are cheap, comfortable, and go with everything.  What more could a girl ask for!?!

Time to get away from my feet (I know you are letting out a sigh of relief on that one) and move on to a Spin ride for y’all!!

Here is a ride I came up about a year ago on the spot once class started.  One of my regulars had worked out the night before, and complained that she didn’t break a sweat or even feel challenged in class (I was not the instructor).  WELL…That is not gonna fly with me!  It is always your ride in class, but I’m gonna make sure you feel challenged and break a sweat…Of course, all while you are smiling!

For this challenging ride,  I took an old ride that ended with 3 tabatas and started from there.  Hence the name “Take it Backwards.”  Lacey…This ride is dedicated to you girl!!!  Note to instructors…This is an advanced ride, so you may not want to break it out with beginners in the class.  If you do, please make sure you give them different options during the ride.

Have fun feeling challenged and breaking that sweat with this one!! 

Take it Backwards

Bang Bang 3:19 & Shake it Off 3:41

  • Warm Up

Blown Away 4:00

  • Add resistance till 85 RPM
  • Come into 3rd and pick up pace to 95 and above. Try to hold and attack this super light hill as long as you can.

Thunderstruck 4:52

  • Tabata medium hill 70-100 RPM
  • Seated

Enter Sandman 5:31

  • Tabata medium hill 70-90 RPM
  • In 3rd

Uprising 5:04

  • Tabata heavy hill 60-80 RPM
  • In 3rd

Faith 3:08

  • Recover seated and/or standing flat

Work Work 4:08

  • Sprint Drill…on a light or medium hill/standing or seated. I usually decide at the time this comes up in our ride.

                    o 15 sec sprint/15 sec recover

                    o 30 sec sprint/15 sec recover

                    o 45 sec sprint/15 sec recover

                    o 60 sec sprint/15 sec recover

Boom Clap 2:45

  • Recover or take into a standing flat

Heaven Knows 3:44

  • Isolations/No bounce 60 RPM

Raging Fire 3:45

  • Sprints 80-110 RPM
  • Do standing or seated

Between the Raindrops 4:45

  • Standing climb in 3rd 60-80 RPM

Hit it Hard

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Before we get to the ride I want to share with y’all, I wanted to thank everyone for their emails, comments, prayers, and positive thoughts for Lady and her surgery.  It really meant so much to us!  Lady is currently doing well, and recovering from her surgery.  Each day she is getting more of her “pep” back, because each day Lady is getting back to being bossier and bossier.

In my next post I’ll write in detail about Lady’s tumor, and what any of you who may go through this can expect and what questions to ask your vet.

I wanted to share the ride I put together earlier in the week for my spin class today.  It is an eclectic mix of music.  I kinda hit a few decades of music in this one, but they are such great songs that you just want to workout to and sing along to.  Hope you enjoy this ride!  Happy Spinnin’!

Hit it Hard

Wasted 3:08 & Take Me Home 3:25

  • Warm Up

American Pie 8:38

  • 40 sec standing run on a flat 85-100 RPMs
  • 60 sec 3rd 60-70 RPM

Overload 3:31, Wrapped Up 3:06, Shut Up and Dance 3:19, Honey, I’m Good 3:19, Geronimo 3:38, Closer to Free 3:09

Each position in the following sequence is 20 seconds in length. Repeat 10xs!

  • Seated Climb 60-70 RPM
  • Standing run on your flat or hill
  • Climb in 3rd 60-70 RPM
  • Standing run on your flat or hill
  • Seated Sprint on hill 60-80 RPM
  • Recover

We Didn’t Start the Fire 4:50

  • 1 min Jumps 80-110 RPMs
  • 20 sec seated sprint @ your threshold
  • 10 sec recovery

1979 4:30, You Gotta Be 4:04

  • 40 sec standing run on a hill 70-80 RPMs
  • 60 sec seated climb 60-70 RPMs

Stompa 3:04, Criminal 5:43

  • 1 min heavy hill in 3rd 60-70 RPMs
  • 1 min seated attack on heavy hill. Really push that threshold