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There are two days each year when the sun is directly above the equator. Each Equinox (literally defined as ‘equal night’), produces equal parts day and night in every part of the world.
This Tuesday, March 20, marks this year’s Vernal Equinox. As such, this playlist is set to halves -- i.e. a 15 second push, followed by a 15 second recovery. Or intervals in and out of the saddle.
After the warm-up, you will encounter three song circuits. One climb, one pyramid and one interval. Treat each effort differently, while focusing on the theme of balance. You know, like indoor cycling feng shui.
Epoch 0 -- Warm Up
Lou Reed, Azealia Banks and Jimi Hendrix provide the warm-up. Three artists who exude individuality allow you to find some cadence in the warm-up … somewhere between 70 and 90 RPMs. Stromae gives a chance to push 2-3 RPMs as the tempo increases during the track. Lastly, work in/out of the saddle during on “Start a Fire.”
Epoch 1 -- Climb/Pyramid/Interval
Rolling hills awaits as the tempo undulates on Beck’s “E-Bro.” Commencing 16 seconds in, an inverted pyramid awaits on MJB’s “F for You.” Start with an all out 45 second push followed by 45 seconds of rest. Followed by similar pairs of 30 and 15 seconds (bottom of the pyramid) and ending with 30 and 45 second efforts. The inverted pyramid, in seconds, is 45/30/15/30/45. Close with intervals on the Linkin Park/Jay-Z track.
Epoch 2 -- Climb/Pyramid/Interval
Starting at the 50 second mark, Foo Fighters’ “Run” offers alternating 50 second climb. Ride the pyramid to Beyonce: 15 seconds on/ 15 seconds off followed by 30/30, 15/15, 30/30, and 15/15. Followed by two, 2 minute intervals to “Superlove.” The first starts at 38 seconds, a 30 second recovery and another 2 minutes.
Epoch 3 -- Climb/Pyramid/Interval
Accelerate on the uptempo segments of “Flashing Lights.” Climb the front part of the pyramid to “Gooey.” Starting at the 30 second point, choose two different pedal types (climb/sprint or in and out of saddle) and alternate paris for 15, 30, 45, and 60 seconds each. Finish the set with all-out intervals to Crystal Castles.
Epoch 4 -- Cool Down
Keep your cadence while allowing your heart rate to come down to Drake and Black Coffee’s “Get it Together.” Stretch and get ready for the next ride to Janet and Joni.