~~~ Chill Vibes ~~~ Sweat Sesh

Life has been crazy, and lately I've been feeling like I try to pack my day so full of chores, activities, goals, important phone calls, quality time, exercise, mental health habits on top of working a full day that I forget to relax. This happens a lot. I set big goals, work hard and feel like a failure if I don't accomplish it all in a day. I try to stubbornly force it-trying against time and proving some misguided belief that if I work hard enough I can overcome the limited 24 hours that I have each day. Today, I'm tired. Which means that I want a chill sesh that will get me those tasty endorphins without the crazy exertion of a bad b*tch workout.

Never you fear though, while the ride is more of a chill vibe, the playlist is HYPE AF. Let's get it!

The view from the top of Mt. Kearsarge in New Hampshire.

Playlist: Army Lacrosse Warmup 2021 - Neon Lights

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Warm-Up ~ 6 mins

1 min: Sitting Flat road. RPM 95. HP 2 or 2.5.

5 sets of 5 second jumps (5 seconds out of the saddle, 5 seconds in the saddle = 1 set). Maintain RPM 80. HP 2 or 2.5.

1 min: Sitting Climb. Add 2 gears. RPM 95. HP 2 or 2.5.

1 min: Standing Climb. Add 3 gears. RPM of 75. HP 3.

1 min: Standing Climb. Add 1 gear. RPM 80. HP 2 or 2.5.

1 min: Sitting Flat Road - Recovery. RPM 90. HP 2 or 2.5.

Easy Climb ~ 5 mins

1 min: Sitting Climb. Add 2 gears. RPM 85-90.

1 min: Standing Climb. Add 1 gear. RPM 70.

1 min: Sitting Climb. Add 1 gear. RPM 85.

3 sets of 5 second jumps

1 min: Sitting Climb. Add 1 gear. RPM 80.

2 min: Sitting Flat Road Recovery. RPM 80-95.

Easy Climb ~ 8 mins

1 min: Sitting Climb. Add 2 gears. RPM 90.

1 min: Standing Climb. Add 1 gear. RPM 70-75.

1 min: Sitting Climb. Add 1 gear. RPM 85.

1 min: Standing Climb. Add 2 gears. RPM 70.

1 min: Sitting Climb. Drop 1 gear. RPM 80.

90 secs: Sitting Climb. Add 1 gear. RPM 65-70.

90 secs: Standing Climb. Add 1 gear. RPM 60.

2 min: Sitting Flat Road Recovery. RPM 80-95.

Moderate Hill Climb ~ 10 mins

1 min: Standing Climb. Add 3 gears. RPM 70-75.

1 min: Sitting Climb. Add 1 gear. RPM 80.

30 sec : Standing Climb. Add 1 gear. RPM 70.

1 min: Sitting Climb. Add 2 gears. RPM 75.

1 min Standing Climb. Add 1 gear. RPM 65.

1 min: Sitting Climb. Drop 3 gears. RPM 80.

30 sec: Standing Climb. Add 1 gear. RPM 70.

1 min: Sitting Climb. Add 1 gear. RPM 65.

1 min: Standing Climb. Add 1 gear. RPM 60.

2 min: Sitting Flat Road Recovery. RPM 80-95.

Easy Hill Climb ~ 10 mins

1 min: Sitting Climb. Add 2 gears. RPM 85-90.

1 min: Standing Climb. Add 1 gear. RPM 70.

1 min: Sitting Climb. Add 1 gear. RPM 85.

1 min: Sitting Flat Road Recovery. RPM 85.

1 min: Sitting Climb. Add 2 gears. RPM 85-90.

1 min: Standing Climb. Add 1 gear. RPM 70.

1 min: Sitting Climb. Add 1 gear. RPM 85.

5 sets of 5 second jumps

1 min: Standing Climb. Add 2 gears. RPM 65.

1 min: Sitting Climb. Add 1 gear. RPM 60-65.

1 min: Standing Recovery. Drop 4 gears. RPM 75-80.

2 min: Sitting Flat Road Recovery. RPM 80-95.

Stretching ~ 15 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: Hurdler Hamstring stretch, 1 min each side

2 min: Forward Fold, 1 min each side