TIEM Music // May 2020

1: WARMUP

Take a deep breath in and start to find the beat, adding on just enough resistance to feel supported. Begin to engage your core and relax your shoulders. No choreo here- just add touches of resistance as you feel your body warming up.

2: RUNS IN THIRD

Quick runs! Hit the saddle and take some resistance off, making that wheel lighter. Catch up to the quicker speed here. When you feel the beat build- add an inch, then lift up and hold the jog! Halfway through each jog add in controlled tap backs. Repeat on each drop.

3: FAST JUMPS

Take an inch off the wheel and pick up your speed. This is a challenge, relax your hips and take a deep breath. When the beat drops "jump" up to third position for 4 counts then back to the saddle for 4 counts, keep going for 30 seconds. Don't worry about the exact amount of time, let the music direct you- there's no wrong amount of jumps.

4: CORNERS

This is a big change in resistance, you may need to put up to 3 full turns on until you find a resistance that supports this slow beat. Stay in the saddle, lifting up into strong corners at :46 and 2:11 for about 45 seconds.

5: JOG & CHOREO

Take off a turn or two. It's 2 crunches at position 3 to position 2 to position 1, we call this Around-The-World crunches. Drop these in for a few rounds on every chorus. Don't get caught up on when and for how long! Just keep your core tight, smooth bend in the elbows, and as always relaxed hips and shoulders. Tap up that resistance halfway through.

6: ISOLATIONS

Turn up the resistance and let's burn it out. Holding three isolations at :56 (30 sec), 1:48 (15 sec), 2:28 (30 sec). Breathe through it! This is a little bit of a recovery- but keep the resistance strong and supportive.

7: RESISTANCE PUSHES

Beat slows down a touch here, add a quarter turn. We have two 30 second pushes against the beat here! Heart rate will come up and it should feel like a challenge, so don't be afraid to push yourself here. At 1:01 and 2:37 put a full turn on the wheel and try to find a pace ahead of the beat, keeping it for the whole drop!

8: HEAVY JUMP COMBO

Settle into this beat for strong jumps to second and third position. These jumps will be 4 counts up and 4 counts down in this pattern- SADDLE, 2nd, SADDLE, 3rd. Bring them in at :40, 1:42, and 2:30.

9: FINAL CLIMB

Last & heaviest hill, turn it up and hit the saddle. Gradually adding on resistance until we max out by the end of this song. To engage our core, bring your hands up in front of you in a 90 degree angle for 30 seconds at :48 and 1:57. With no upper body assistance here, your core and legs need to work a little harder.

10: POWER RUNS

Shaking off the resistance but keeping our heart rate up, 15 second power runs! On each drop, we lift up and hold the beat in third. Only rule- you add at least a half turn of resistance between each run. A break is next, you got this! Runs are at- :57, 2:03, 2:53.

11: RESET

This one's for you to take at your own pace. In the saddle, up in third- whatever feels best. Take these 3 minutes out of your day to be completely in your workout.

12: FINAL SPRINTS

Two chances to wrap this ride up as strong as possible. Start to find your speed, but don't worry about being right on the beat until the drops (1:15, 2:52). On these drops, add a touch of resistance and hold on to this beat! Recover in between.

13: STRETCH & COOL DOWN

Cool down. Slow your legs and breathing down with a slow march. Use this final song to stretch at will, but be sure to hop off your bike and stretch your hamstrings, quads, glutes, and calves. Please make sure to hydrate after class! And grab a healthy carb and protein snack for post-workout muscle recovery.