Climb To The Top

Hills are one of my favorite indoor cycling profiles to create and ride. They test your muscular and cardiovascular stamina, as well as your mental endurance. Your legs and lungs begin to burn, and just when you think you can't pedal one more second, you reach the top and get to crest over into that well-deserved downhill. 

Here's one of my favorites, music and all. This can also be done on a treadmill with incline during your run/walk. During the climbs, crank up the incline and simulate an uphill brisk walk or run - pump those arms and keep them OFF the treadmill to get the maximum calorie burn!

Warm up - easy resistance, an opportunity to warm up your legs and raise your heart rate
Armin van Burren – This is What it Feels Like (3:24)
Capital Cities – Safe and Sound (3:13)

Hill 1 - An 8-minute climb that begins seated and finishes out of the saddle. Rotations per minute (RPM) anywhere from 65-75.
Robbie Williams – Rock DJ (4:16) Seated climb. RPM 70-75
Carolina Liar – Show Me What I’m Looking For (4:00) Standing climb. RPM 65 on verse, 75 on chorus. Increase resistance before each chorus.

Recovery 1 - Come off the hill with light resistance, simulate a downhill feeling. Fast paced riding with enough resistance to remain in control. RPM 90-110
Kelly Clarkson – My Life Would Suck Without You (3:31) 

Hill 2 - Another 8-minute climb that begins in the saddle, and finishes out. RPM varies from 65-70 with heavy resistance.
Alex Clare – Humming Bird (3:50) Seated climb. Start with heavy resistance. RPM 65-70
AWOLNATION – Sail (4:19) Standing climb on verse, seated on chorus. Increase resistance before each chorus. Heavy climbing in the saddle. Top of your hard zone! RPM 55-65

Recovery 2
David Guetta (ft. Kelly Rowland) – When Love Takes Over (3:31) Repeat last recovery.

Hill 3 - Last climb! Alternating in and out of the saddle.
Justin Timberlake - Mirrors (8:05) One long climb. 4x (60 seconds seated, 60 seconds standing). Start with heavy resistance and increase each transition to standing . RPM 55-65.

Recovery 3
Pitbull and Christina Aguilera (3:58) Pick up pace for downhill for 2 minutes and slowly add resistance to get back on the flat road. Ride the flat road for 2 minutes. RPM 95-105

Cool down and stretch
Iron and Wine – The Trapeze Swinger (9:31)