"Ok, guys, today's workout is simple. But don't be fooled. That doesn't mean it's easy." -- Badass Fitness CEO, aka Me!
My students have heard me issue that warning many times, whether in bootcamp or cycling or TRX class. The simplest formula or pattern does NOT equate to the easiest. To wit: Tabata drills. The ShockWave format. 8X8sin TRX or weight lifting.
So it goes with one of my favorite recent cycling profiles, built around a decades playlist that consists of three hills, each with music from the 80s, 90s and current. The ride profile is simple. Each hill goes like this:
- Song 1: Steady, gradual climb from easy-moderate to moderate
- Song 2: Moderate climb with speed intervals that take effort level to breathless on the chorus with one turn of extra resistance plus extra speed.
- Song 3: Steep, steady climb that takes you from "hard" effort level to anaerobic/breathless at the finish.
Then you recover for 30 seconds or so and go right back to the next decade, next hill and repeat the pattern. Easy and simple. And very challenging. Try it on for size, and let me know what you think! I also think the playlist kinda rocks.... ;)
Decade Hills Ride
Warmup
- Back In Time (From "Men In Black III") 3:26 Pitbull
80s Hill
- Where the Streets Have No Name (New Edit U218) 4:46 U2
- Walk This Way 5:10 Run-DMC
- Pour Some Sugar On Me 4:26 Phil Lewis (LA Guns)
90s Hill
- Gonna Make You Sweat (Everybody Dance Now) 4:04 C+C Music Factory
- Just a Girl 3:29 No Doubt
- Free Your Mind 4:53 En Vogue
Today's Hill
- We Found Love (Cahill Club) 6:30 Rihanna We Found Love (The Remixes)
- Titanium (feat. Sia) 4:05 David Guetta & Sia
- Starships 3:31 Nicki Minaj
Cooldown
- Princess of China 3:59 Coldplay & Rihanna
Coming up: A #50BadassReps WOD, and I review The Protein Bakery's sweet goods!