06 – 24 – Aerobic Cardio Conditioning – IV

10,00 €

PDJ Project Year VIII weekly releases.

All-Terrain Aerobic class

01 – 08:21 – Beacon (100 Beats Distanced Flat Edit)
02 – 05:08 – TheKelebian (100 Beats Universal Sense Remix)
03 – 05:40 – The Last Samurai (84 Beats Source Of Life Mix)
04 – 07:15 – London To Melbourne (140-145 Long Flight Mix)
05 – 06:22 – TheKelebian (100 Beats Universal Sense Remix)
06 – 06:30 – Path To Peace (88 Beats Ambient Plains Mix)
07 – 07:13 – Derecho To Mexico (Extraordinary 141-146 Keep The Climb Going Mix)
08 – 06:16 – The Beach (102 BeatsNyMa DJ Rmx)
09 – 08:08 – Empty Your Mind (90 BeatsNyMa DJ Rmx)
10 – 07:21 – Resonant Earth (141-146 BeatsNyMa DJ Rmx)
11 – 05:37 – Love Can (NyMa DJ Cool Edit)
12 – 04:26 – Elevator Music (NyMa DJ Stretch Edit)

Released: Oct 2024
Running Time: 60’00”
Interval Training

 

SKU: PDJ-INS-024-06 Categories: ,

Important: out of the saddle rides must be linked to the heart rate which must remain below 80%.

 

Tracks Technique Coaching %HR
01 – 08:21 – Beacon (100 Beats Distanced Flat Edit)
02 – 05:08 – TheKelebian (100 Beats NyMa DJ Rmx)		 Seated FlatJumping Easy spinning to increase your blood flow and
prepare your muscles for this class.		 65% up to 70%
03 – 05:40 – The Last Samurai (84 Beats Source Of Life Mix) Seated Flat Running Flat area with resistance increases and short running sessions. 80%
04 – 07:15 – London To Melbourne (140-145 Long Flight Mix) Seated ClimbStanding Climb Gradual increase in resistance and 30′ of standing climb alternating with seated climb. 80%
05 – 06:22 – TheKelebian (100 Beats Universal Sense Remix) Seated Flat  Recovery of approximately two minutes and active recovery of up to 70% 65% up to 70%
06 – 06:30 – Path To Peace (88 Beats Ambient Plains Mix) Seated Flat

Running

 Flat area with resistance increases and short running sessions. 80%
07 – 07:13 – Derecho To Mexico (Extraordinary 141-146 Keep The Climb Going Mix) Seated Climb Standing Climb Gradual increase in resistance and 30′ of standing climb alternating with seated climb. 80%
08 – 06:16 – The Beach (102 BeatsNyMa DJ Rmx) Seated Flat Recovery of approximately two minutes and active recovery of up to 70% 65% up to 70%
09 – 08:08 – Empty Your Mind (90 BeatsNyMa DJ Rmx) Seated Flat Running Flat area with resistance increases and short running sessions. 80%
10 – 07:21 – Resonant Earth (141-146 BeatsNyMa DJ Rmx) Seated Climb Standing Climb Gradual increase in resistance and 30′ of standing climb alternating with seated climb. 80%
11 – 05:37 – Love Can (NyMa DJ Cool Edit) Seated Flat Cool down. 65%
12 – 04:26 – Elevator Music (NyMa DJ Stretch Edit) Seated Flat Cool down/Stretch. 65%

Profile Description

Profile to build the aerobic base through flat and uphill techniques using the same moments of work and recovery. (14 minutes work – 6 minutes recovery)

The first part consists of an eight-minute activation and a second activation part of almost six minutes in which, thanks to small gradual increments, the basis of our training path is built.

The following three work blocks will consist of a plain with RPM between 84 and 90 with increases in resistance and short running sessions and then climb area between 142 and 144 RPM with climbing techniques with a gradual increase in resistance and out-of-the-saddle rides of a maximum of thirty seconds, alternating with seated climb.

Each block of work will be followed by a six-minute active recovery (65% to 70%).

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