One of my hardest classes, judging by the members' reactions! Simple enough - descending intervals with equal recovery. First couple of intervals are manageable, as your body is able to take it. I find the 3-min interval is hardest as (a) your body is getting tired, (b) the interval is short enough for you to go 100% from the start, (c) it's long enough to push your limits, especially in the final minute, and (d) the music I chose for this interval just screams for a maximum effort! The final, 1-minute interval, is a 30-second climb with a final 30 second sprint (to the Mission Impossible theme tune) by picking up the cadence (leg speed) as much as possible. If you can manage more than 30 seconds, you're either Mario Cipollini, Alessandro Petacchi or... it could be you're just holding back!
Warm up - 4.5 min
Seated Flat - 5.5 min
Hard climb @ 80-92% HRR - 5 min
Recovery - 5 min
Hard climb @ 80-92% HRR - 4 min
Recovery - 4 min
Hard climb @ 80-92% HRR - 3 min
Recovery - 3 min
Hard climb @ 80-92% HRR - 2 min
Recovery - 2 min
Hard climb @ 80-92% HRR - 0.5 min
Sprint @ maximum effort - 0.5 min
Cool down and stretching - 6 min
HR profile:
Playlist:Erin Shore (instrumental) - The Corrs
And voodoo - Block 16
Just let go - Petra & Co
Who's gonna stop the rain - Anastacia
Sunstroke - Chicane
A grand love theme - Kid Loco
Hungarian - Bond (this is the killer 3-min track!)
Red red wine - UB40
Galaxia - Moonman
Rolling thunder - Ride
The bait - Hans Zimmer (inc. the 30-second sprint)
B2 - Banco de Gaia
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