End on a high note: Tempo, Heart Rate, Energy
One of my favorite drills, always ALWAYS the very last drill of class. Why do I always keep it til the end? I’m so glad you asked! This song implies so much hope, such driving positive vibes, and really builds you up through its entirety. Not only do the words encourage you to keep going, but the tempo of the song actually changes throughout, gaining more energy towards the end! Very inspiring, if you ask me.
So, the reason I am sharing this song all by itself, is because you can add this onto any rides you choose to ride. It’s a fantastic challenger of both body & mind (and booty?).
In the playlist I have included the album version as well as the Live version. I always use the album version (8 minutes), but feel free to use the live version if that’s what you’d prefer! Just add an extra bit onto the drill.. (see below). The overall idea is to make this a seated climb until the song drives/moves you out to climb at HP3–you’ll know it when you feel it. I encourage my riders to maintain the saddle climb until the very last 2 minutes of the song.
Start with YOUR perfect RPM at a manageable starting climb. Your goal is to keep this RPM the entirety of the song. 8 minutes! (or 11 if you’re using the live version). Stay here for 2 minutes.
At 2 minutes into the song, ADD your first resistance increase. Give it a hefty addition of gear, something challenging but not too challenging as you still have 2 more additions of resistance til the end. Stay in the saddle, keep your chosen RPM.
At 4 minutes into the song, your second resistance increase! Stay seated. Stay focused. Feel the tempo changes. If the tempo moves you to speed up, do so. Just don’t slow down.
At 6 minutes into the song, your THIRD resistance increase! You’ve got this!!! this is the moment where you can CLIMB AT HP3! Now, ONCE YOU’RE OUT, YOU’RE OUT! Maintain that standing HP3 climb! The most upbeat part of the song! You’re nearing the top of the stairway! Feel the changes that your Heart Rate has taken over the last 6+ minutes.
**if you have chosen the 11 minute live version, you have the choice to stay in the saddle until 8 minutes into the song, and come out for the last 2+ minutes, or come out to climb at HP3 at 6 minutes. Remember, once you’re out of the saddle, the idea is to stay out of the saddle**
End of Track – you get to stop and cool down when the ‘time left’ of the song says 0:00. Go ALL the way til it runs out! .. Congratulations! You made it to the top of the Stairway to Heaven!
This is one of my all time favorite drills because of the vibes of the song, and what it does to your heart rate. If you graph your heart rate for this drill, you should see it steadily increasing towards the very end of the song. Vibes, energy, and heart rate all rise with the tempo of the Stairway to Heaven.
Have so much fun with this drill, and please remember to warm up, and cool down, responsibly!