Off The Bike

Well lookie here – it’s 2017!  I had a few marathons this month so I had to be off the bike.  My favorite thing to do off the bike?  Index Cards!!!

I have index cards with numbers on them – 15 Seconds / 30 Seconds / 45 Seconds / 1 Minute.  The students pick them and that’s how far we either sprint and recover or if on a hill stand and sit.  On the sprints I take out the :45 and 1 minute once they are drawn.  One class chose the 15 seconds every single one.  We were all exhausted!

Artist	Song Name	Song Length	Workout
U2	Where The Streets Have No Name	5:39	Warm-up
Train	Drive By	3:18	Standing run with pushes
Bon Jovi	You Give Love a Bad Name	3:44	Booty Backs
The Airborne Toxic Event	Gasoline	3:21	:20/:10 sprints
Fitz and The Tantrums	The Walker	3:52	Standing fast climb with pushes
Motley Crue	Dr Feelgood	4:50	:30 on / :30 off Sprints
Shinedown	Asking For It	3:31	Climb – heavy intervals with the music
Johnny Cash	Ring Of Fire	2:36	Recovery
Bon Jovi	Raise Your Hands	4:18	Index Card Sprints
Blue October	Italian Radio	3:53
Dave Matthews Band	Crush	8:09	Index Card Hill
David Garrett	Zorba’s Dance	2:34	Increasing Speed Down the Hill
The Killers	Human	4:05	Cool-down
REM	Half a World Away	3:29	Stretching