Blood Sweat and Beards

After 3 weeks on the road, it is FUN to be back!  There was so much new material I wanted to pack into the new video playlist this morning, and I think we managed to prove the indestructibility of music and motivation.

Workout:

1. City of Angels - 30 Seconds to Mars

2. Daft Punk Medley - Pentatonix

3. Get Loose - Showtek Noiscontrollers (Tiesto Remix)

4. Cross the Line - Superchick

5. Bring You To Life (w/Richard Simmons) - Steve Aoki

6. Little Talks - Of Monsters and Men

7. Hopeless Wanderer - Mumford and Sons

8. In Your Eyes - Inna feat. Yadl

9. Hey Brother - Avicii

10. Papaoutai - Stromae

11. Daydreaming - Paramore

12. 2013 Red Sox Blood Sweat and Beards

Cooldown:

13. Stonehenge - Ylvis (because it's hilarious)

14. Do You Remember - Ane Brun

For Instructors:

Because City of Angels is such a long song it serves as both the warm-up and the first seated climb in a profile that is 4 sets of Seated, Standing, Standing.  We track Watts throughout with varying goals for beginner, intermediate and advanced riders.

1. Warm-up and Seated Climb

2. Standing Climb

3. Standing Climb

4. Seated Sprints

5. Standing Flat into hill

6. Standing Run

7.  Seated speed bursts (not full sprints)

8.  Standing Climb (alter intensity)

9.  Standing Climb (alter intensity)

10.  Seated (consistent 120rpm)

11. Standing Climb 

12. Standing Run (10, 20, 30, 20, 10 second bursts)