Each week I’ll be presenting you with a new playlist and a short description of an accompanying ride to try out. Here is your first installment!

This ride is all about hill climbing. The first song is your warm up and then songs 2-4 are your first hill. This should be a steady climb with intervals throughout and the entire hill is 17 minutes so you should be feeling the burn by song 5.

Song 6 is recovery. If you’re really feeling that first hill, take the entire song with light resistance to recover but if you don’t need the entire song, start gradually adding resistance back in after about 90 seconds. Songs 7-9 are your second hill, not quite as long as your first hill (only 11 minutes for this one). Since it’s shorter, when you add resistance throughout, make those turns bigger.

Song 10 is your only non-climbing song, this one is all about speed. You have three big sprints, the first one for 40 seconds, the next for 50 seconds and the final big push, a 60-second sprint at all-out effort. Cool down and stretch during song 11.