I now present to you my 2014 Grammy Mix! I can’t say that I loved the show, yet I did stay up until 11:30pm to watch the entire thing despite having to wake up at 5:45am this morning. My favorites were Beyonce and P!nk. P!nk’s performance made me want to hit the gym immediately, her moves and strength are so impressive. Without further ado, here’s a 47 minute cycling mix for this week’s ride made up of Grammy nominated songs (or songs from nominated albums).

Here are the details if you’d like to follow along with my class format:

• Song 1, warm up
• Song 2, continue to warm up with 3x:30 accelarations during the chorus, putting in a little extra effort each time.
• Songs 3-5 make up your first hill which lasts 12 minutes. This one is up to you, do a steady climb or throw in some accelerations. Switch off seated and standing throughout and continue to gradually add resistance until you’re at the top of the hill towards the end of song 5
• Songs 6-8 are your speed set. Each song has 3x:30 accelerations. Do the first 3 at 60% of your full effort, the next 3 at 80% of your full effort and the last 3 at 100% full out sprint (make sure you have enough resistance along the way to stay in control.
• Songs 9-11 make up your second hill which is also just about 12 minutes. Your goal is to work harder and move further on this hill than you did on the first (if you have a bike that measures distance, try to beat your distance from the first hill). Again, this hill is yours, do it standing, seated, or a combination of the two. Wherever you feel your strongest, that’s where you should be. Make the final song a tough climb with heavy resistance; making your legs burn.
• Song 12, cool down

Good work!