Core Revolution Ride, 10-25-10

I thought I would start posting my profiles along with the songs and artists.  I get a lot of comments like, "I love that song!  Who was that?!", so here you go!  I will update this after each class I teach.  I don't use the fancy spinning symbols, but I do use some of the terminology.

Enjoy!

This is an interval ride, about 50 minutes from warm up to cool down.

Warm Up - Intensity: 50-65% mhr, Cadence: 60-80 rpm.
Dynamite - Taio Cruz

Hills - Intensity: 75-80% mhr, Cadence: 60-80 rpm, seated, 2 and 3, gradually increasing resistance about every 30 seconds.
Don't Fear the Reaper - Blue Oyster Cult

Hills - Intensity: 75-80% mhr, Cadence: 80-90 rpm, seated, surges at 3 about every 40 seconds.
Memories - David Guetta (featuring Kid Cudi)

Jumps - Intensity: 75-80% mhr, Cadence: 60-75 rpm, slow and controlled, 4 count.
I can Transform You - Lil Wayne

Seated and Standing Climb - Intensity: 80-85% mhr, Cadence: 60-80 rpm.
Hot Tottie - Usher (featuring Jay-Z) - This song was so great!!!!

Seated and Standing Climb - Intensity: 80-85% mhr, Cadence: 70-85 rpm, gradually increase the resistance to the maximum, then sit and push.
Rhinestone Eyes - Gorillaz

Seated Hills, Standing Run, Standing (out to 3) run, Seated Run, Seated Hills - Intensity: 80-90% mhr, Cadence: 80-100 rpm.
Not sure of the exact name, but its a DJ Lobsterdust mix with Smashing Pumpkins and Chemical Brothers.

Seated and Standing Run (out to 2)- Intensity: 85-90% mhr, Cadence: 80-100 rpm.  Gradually increase the resistance every 30 seconds while maintaining the same pace.
Move for Me - Kaskade & Deadmau 5

Sprints - Intensity: 85-92% mhr, Cadence: 80-110 rpm.  The key is to load on the resistance super heavy while pushing in the saddle.  We did 3 sets of 15 seconds each.  Last 2 minutes of the song was for recovery.
Propane Nightmares - Pendulum.

Running Hills - Intensity: 80-85% mhr, Cadence: 80-100 rpm.  Keep a fast pace while creating a big hill under your wheel.  Push and pull using the entire leg.  Should leave you breathless.
Indestructible - Disturbed

Seated and Standing Climb (out to 3). Intensity: 80-85% mhr, Cadence: 60-80 rpm.  Heaviest gear throughout the whole song.
Hello Good Morning - Diddy

Cool Down - Intensity: 50-65% mhr, Cadence: 60-80 rpm.  Stretch, breathe, slow down the heart rate gradually.
Everybody Wants to Rule the World - Tears for Fears