ABC - Jackson 5 2:59
Warm up
What Is Love - Haddawa 3:53 Drills, pedal strokes
I Like To Move It - Reel 2 Real 3:40 80-100 (Endurance Zone)
Bon, Bon - Pitbull 3:36 Rolling hills
(Still in Endurance Zone)
Ray Of Light - Madonna 3:56 Build (Start to cross over into Strength
Zone)
Mickey - Toni Basil 3:26 Intervals: 20"
jumps, 20" rest
It's A Beautiful Day - Michael Bublé 3:20 Recovery (Back to about 65% Max HR)
Fire Burning - Sean Kingston 4:05
80-100 (Endurance Zone)
My Prerogative - Britney Spears 3:34 70-90 Seated climb (Strength)
Dynamite - Taio Cruz 3:25 80-100 (Endurance Zone)
It's Tricky - Run DMC 3:07 Intervals: 20" jumps, 10" rest
Empire State of Mind - JAY Z 4:37
Rolling hills to the finish
Brand New feat. JT - Pharrell Williams 4:32
Cool down
Anything Could Happen - Ellie Goulding 4:46 Stretch
I really wanted to bring the focus back to heart rate training today. Endurance
training can be boring but it's a crucial element to your training for aerobic base building, stamina, and fat metabolism. I
had my class pick a heart rate within their 65-75% Max HR Endurance Zone and we went
back to that number quite often. The goal was to stay at their target heart
rate for as long as then could - even while adding tension - and pay
attention to how quickly they could recover in
between intervals.
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