Thursday Night Torture Session

I tortured a bunch of people in the basement tonight... this is what we did and what we listened to.

Workout
20 mins warm-up
9 mins of alternate 1 min fast spin, 1 min stand 'grind', 1 min easy
3 mins easy
6 x 1 mins hard (1 min recovery)
3 mins easy
27 min tempo as (3 min 65%, 3 min 85%, 3 min 105% repeat)
4 mins easy
6 mins of 1 leg drills (alternate 1 min each leg)
3 mins easy
5 x 40 sec. build sprints with 40 sec. recovery
cool down to 1:45

Playlist
Lips of an Angel - Hinder
Outshined - Soundgarden
All Falls Down - Kanye West (Syleena)
Emerald Isle - Whitehorse
Use Somebody - Kings of Leon
Mr. Brightside - The Killers
Stacy's Mom - Fountains of Wayne
Dance in Your Car -K-OS
Rumour Has It - Adele
Are You - Alex Cuba
Girls - The Prodigy
Get Ur Freak On - Missy Elliott
Numb/Encore - Jay-Z and Linkin Park
I Got a Feeling - Black Eyed Peas
I'll Go CrazyIf I Don't Go Crazy - U2
Mountain Top - Bedouin Soundclash
In Your Honor - Foo Fighters
Music (Calderone Edit) - Madonna
Rebellion (Lies) - Arcade Fire
Blow - Ke$ha
We Found Love - Rhianna
Love at First Sight - Kylie Minogue
Human - The Killers
Baby Got Back - Sir Mixalot
Weapon of Choice - Fatboy Slim
Faith - George Michaels

Bike Workout/Playlist

This week's Thursday Night Bike Workout and Playlist (Both 1:45)

Workout
20 mins warm-up
9 mins of alternate 1 min fast spin, 1 min stand 'grind', 1 min easy
2 mins easy
8 mins of alternate 1 min left leg, 1 min right leg
3 mins easy
10 x 1 min (1 min recovery) last 30 sec. of each one stand
4 mins easy
10 mins hard
4 mins easy
10 x 1 min (1 min recover) first 30 sec. of each one stand
cool down to 1hr 45 mins

Playlist
Sing - Travis
Lose Yourself - Eminem
Welcome to the Jungle - Guns n' Roses
Cherub Rock - Smashing Pumpkins
Lonely Boy - The Black Keys
Higher Ground - Red Hot Chilli Peppers
Me, Myself & I - De La Soul
I'm a Slave 4 U - Britney Spears
Photograph (Live) - Def Leppard
Party Rock Anthem - DJ Enerno Remix (LMFAO)
Galvanize - The Chemical Brothers
Rock the Casbah - The Clash
Toxic - Britney Spears
Sexyback - Justin Timberlake
Sweet Disposition - The Temper Trap
Sex on Fire - Kings of Leon
Set Fire to the Rain - Adele
Fighter - Christina Aguilera
Tonight is the Night - Outasight
Best of You - Foo Fighters
Elevation (Influx Mix) - U2
Billie Jean - Micheal Jackson
Pump It - The Black Eyed Peas
Sex Type Thing - Stone Temple Pilots
Starseed - Our Lady Peace
Beast of Burden - The Rolling Stones