Hills n Thrills Spinning ride

Hills and strength training are an important and sometimes overlooked part of the Spinning program. This was the ride I put together.

Lovers In Japan (Osaka Sun Mix) 3:58 Coldplay - WARM UP

Sun Is Shining (ATB Remix) 3:38 Bob Marley - SEATED 2 min, Standing 1:30

Radioactive 3:28 Kings of Leon Radioactive - SEATED 2 min, Standing (faster pace) 1:30

Suck My Kiss 3:35 Red Hot Chili Peppers - SEATED 2 min, Standing 1:30

Howlin' for You 3:12 The Black Keys - seated 50 seconds 10 sec run in 2 (fast pace)

The Fixer 2:58 Pearl Jam Backspacer- CLIMB in 3 1 min, 8 jumps, repeat

It's My Life 3:44 Bon Jovi - SEATED climb

Nice Guys Finish Last 2:51 Green Day - RECOVERY

Rope (Deadmau5 Mix) 5:53 Foo Fighters Wasting Light (Deluxe Version) - run in 2 (flat) 1 minute - 3 minutes jump seated to 2, 2 minutes flat road race to hill

Rock the Casbah 3:43 The Clash - seated climb (moderate road)

Body Movin' 3:04 Beastie Boys - CLIMB in 3

COOL DOWN

This Years Love 4:06 David Gray -

Waiting On An Angel 4:27 Ben Harper & The Innocent Criminals