I make no excuses for this one, although I limited my use of cheesy Christmas songs - much to the relief of my classes! The profile is fairly simple but it can be quite hard if not using the flat road as a recovery, as it means keeping a high level of effort going for the whole ride.
There are different options for the first part of each loop: either as a rest (to recover), a seated flat (a moderate effort) or a standing flat (keep the effort level high). The second part is a fast climb, so needs added resistance, but it works more on the heart rate than the legs. Again, in or out of the saddle are options. Finally, the climb gets heavy with yet more resistance, with the same in/out of saddle option. This climb gives the heart rate a bit of a respite but the legs will take much of the workload.
After doing this loop four times, we finish off with the token Christmas tune - the first minute is a recovery, as it's nice and mellow; then Mariah kicks in and it's time to start climbing. In or out of the saddle, it's three minutes of fast climbing; the final minute is the time to muster up every tiny remnant of energy left in the body and channel through to the pedals for an all-out effort.
Warm up
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Party loop x 4
Flat road
Fast climb
Heavy climb
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All-out climb
Cool down
Profile:
No profile for this ride, as it doesn't follow a particular road and HR will be up each individual. Another option is to gradually increase effort level with each loop, e.g., first loop at 70% MHR, second at 75% MHR, third at 80%, then 85%, with the final fast climb taking HR above threshold at 90% and maybe even as high as 98% MHR in the final minute.
Playlist:
Come home - Lil' Devious
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Down under - Men at Work
Maniac - Michael Sembello
Moving on up - M People
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That's the way I like it - KC and the Sunshine Band
Take on me - A-ha
Together in electric dreams - Philip Oakley & Giorgio Moroder
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Walking on sunshine - Katrina and the Waves
Footloose - Kenny Loggins
Atomic - Blondie
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Tiger feet - MUD
Can-can - Jive Bunny
Get the party started - Pink
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All I want for Christmas - Mariah Carey
Antarctic echoes - Vangelis
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