Your Favorite Millennial's Hip-Hop Enduro/High RPM Workout

The playlist for this workout is made for those of us who have already or who are undergoing our quarter-life crisis. All hype, some throwbacks, and a workout built for speed to get you up and out of your saddle and ready for the day. Now let's get to work!

Playlist (for the Millennials): Hip Hop Mix 2020

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post.

Workout

Warm-Up ~ 6 mins

1 min: Flat road. RPM 90-110. HP 2 or 2.5.

6 sets of 5 second jumps (5 seconds out of the saddle, 5 seconds in the saddle = 1 set). Maintain RPM 65-75. HP 2 or 2.5.

3 min: Sitting Flat. Add 1 gear. RPM 100-110. HP 2 or 2.5.

1 min: Standing Climb. Add 4 gears. RPM of 70+. HP 3.

1 min: Drop back to Flat Road. RPM 80-100. HP 2 or 2.5.

Workout ~ 42 mins

1 mins: Add 2 gears. 70 RPM. HP 2.

4 mins: Add 2 gears. 70 RPM. HP 2 or 3.5. Rise out of the saddle for 30 seconds/min

2 min: Standing Climb. Increase RPM to 75. HP 3.

2 min: Sitting Climb. Add 1 gear. 85 RPM. HP 2 or 2.5.

1 min: Standing Climb. 70 RPM. HP 3.

6 x 5 second jumps. Keep RPM 75 throughout. HP 2 or 2.5. (5 seconds standing, 5 seconds sitting)

1 min: Sitting Climb. Drop 2 gears. RPM 60. (active recovery)

2 min: Standing Climb. Add 2 gears. RPM 60 or higher. HP 3.

1 min: Sitting Climb. Drop 1 gear. RPM 60.

2 min: Standing Climb. Add 2 gears. RPM 60 or higher. HP 3.

1 min: Sitting Flat. Drop back to your flat road. 80-110 RPM.

1 min: Standing Flat. Add 3 gears. 70-80 RPM. HP 3.

2 min: Standing Climb. Add 2 gears. RPM 60-70. HP 3.

2 min: Sitting Climb. RPM to 100. HP 2 or 2.5.

3 min: Seated Climb. 80 RPM. HP 2 or 2.5.

6 sets of 5 second Jumps. Keep RPM 70 throughout. HP 2 or 2.5.

3 min: Standing Flat/Recovery. Drop 3 gears. 60 RPM. (Optional sitting recovery here.) HP 2 or 2.5.

2 min: Sitting Flat. Drop 1 gear. 110 RPM. HP 2 or 2.5.

1 min: Sitting Flat - Recovery. HP 2 or 2.5. RPM 80-100.

2 min: Sitting Climb. Add 3 gears. RPM 75. HP 2 or 2.5.

2 min: Standing Climb. Add 2 gears. RPM 60-80.

1 min: Sitting Climb. Add 1 gear. RPM 60-80. HP 2 or 2.5.

2 min: Drop 1 gear. Standing climb. RPM 60-80.

1 min: Drop 2 gears. Seated climb. RPM 80+. HP 2 or 2.5.

1 min: Sitting Flat - Recovery. HP 2 or 2.5. RPM 80-100.

HIIT ~ 5 mins

These sprint intervals are 45 seconds on, 30 seconds off. They're the last 5 minutes of the class so make them count! To build cardio and reduce strain on tendons, reduce resistance. To burn calories/build strength and muscle, plus entering the anaerobic, increase resistance.

3 x 45 seconds on, 30 secs off. 100+ RPM. Add 4 gears.

1 min: Sitting Flat - Recovery. HP 2 or 2.5. RPM 80-100.

Stretching ~ 10 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

2 min: Standing Glute Stretch, 1 min each side

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Forward Fold, 1 min each side