SPRINT 23 DVD & mp3 download

By   May 11, 2021
SPRINT 23 DVD & mp3 download
2021Q2 SPRINT 23 tracklist
01 Make No Sound.mp3
02 Let You Go.mp3
03 Solstice Izo.mp3
05 Alchemy.mp3
07 Solstice Izo.mp3
08 Let You Go.mp3
09 Make No Sound.mp3
10 Self Care.mp3
2021Q2 SPRINT 23 video screenshot
2021Q2 SPRINT 23 Choreography Booklet.pdf 

SPRINT 23 is a Pyramid workout. We work our
way through Power, Speed, and Strength to the
peak of the workout – Track 5. Then, we simply
repeat Tracks 4, 3, 2, & 1. Easy huh? Well, not so
The Accelerated Warm-up sets the scene and
prepares us for the workout. We want to be
ramping up our intensity so when we roll into
Track 2 we are ready to go!
Track 2 is Power Endurance, and our first pure
HIIT of the class – 4 minutes of continuous
training, where the focus is to keep the muscles
loaded the entire time as we try to stay on the
Training tempo. We aim to be on or just above
85% max intensity.
Track 3 Sprints is about turning the pedals quickly.
The blocks are short, and so is the Rest.
Track 4 Strength is a continuous track which
utilises changes in Position to keep us in the
game while we develop leg Strength.
Over time the Sprint and Strength tracks will
develop and improve Power output which means
there is less focus on heart rate.
Track 5 Power Tabata is where we test our limit
and Power output. Once again if our bikes track
this we should be seeing the highest watts we
can achieve. We work as hard as we can, and we
should only be able to speak one or two words at
a time. The 4x 45 second Intervals really test us.
After repeating the Sprints, Strength, and
Power Endurance we encounter Track 9, the
Metabolic Finisher which is almost a repeat of
the Accelerated Warmup but with a completely
different feel and focus. Just you wait.


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