Cycle 1-8-11 and 1-10-11 (5:30am)

Yes, I have repeated a playlist, but in my defense, there were not repeat participants to notice!  I had all new folks for both classes...phew!!

Warm Up
Start a Fire - Ryan Star

Running Flats - 90-110rpm, 80-85% mhr
Tonight (I'm Lovin' You) - Enrique Iglasias (feat. Ludacris)

Hills - 75-85rpm, 80-85%mhr
Not in Love - Crystal Castles

Climb - 65rmp, 85-92% mhr
Volume - Trevor Hall

Climb - both seated and standing in position "3", 65rpm, 85%mhr
Bittersweet Symphony - The Verve

Running Hills - 85-95rpm, 85%mhr
The Sex is Good - Saving Abel

Running Flats - seated and standing. 90-110rpm, 85-92%mhr
Fasten Your Gorilla - Mashin Up the Party Vol 1, Dave Remix

Sprints - 85-92%mhr, 3 for 15 seconds a piece,  heavy resistance, slow cadence until it builds up to about 75rpm if you can!
Everybody Wants Some - Van Halen

Jumps/Jumps on a Hill - 4 count, 3 sets, about 80rpm, 75-80%mhr.  This is active recovery time after the sprints.
Bottoms Up - Trey Songz

Running Hills - 85-95rpm, 85-92%mhr
Rompe - Daddy Yankee

Running/Standing Flats - 90-110rpm, 80-85%mhr
Alright - Pitbull

Climb - standing and seated, super heavy resistance.  65rpm at the maximum.  85-92%mhr
Stylo - Gorillaz

Hills - 80-90rpm, 85-90%mhr
Call Me Uprising - CjR

Cool Down
Going to California - Led Zeppelin