Tony Williams Cascade Intervals

This is the Tony Williams session called Cascade Intervals
Ride at 100rpm cadence, eg 10 strokes each 6 seconds

Warm-up 10min
1.Hard ride 4mins then Easy Ride 2mins
2.Hard ride 3mins then Easy Ride 2mins
3.Hard ride 2mins then Easy Ride 2mins
4.Hard ride 1mins then Easy Ride 2mins
5.Hard ride 1mins then Easy Ride 2mins
6.Hard ride 2mins then Easy Ride 2mins
7.Hard ride 3mins then Easy Ride 2mins
8.Hard ride 4mins then Easy Ride 2mins
Recovery ride, 15min
Cool-down 5min

This is the Tim Rogers playlist
(tracks amended to fit the time as best as possible)


1 Gone Shootin\' 5:06 24/10/2008 21:39 AC/DC Powera -- 0:05:06 mins
2 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:09:13 mins
3 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 spin -- 0:13:17 mins
4 Track 04 1:58 28/11/2009 14:55 supa funky cd1 sup -- 0:15:15 mins
5 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:18:33 mins
6 Put Your Hands Up For Detroit 2:08 22/10/2007 22:3 -- 0:20:41 mins
7 Ready To Go 2:40 16/07/2007 21:10 Republica 60 Wor -- 0:23:21 mins
8 Sofa Song 2:13 22/05/2007 22:22 The Kooks Inside -- 0:25:34 mins
9 TW_1min_effort 1:10 30/12/2011 10:32 1 30/12/2 -- 0:26:44 mins
10 Track 08 2:03 22/05/2007 22:22 kula shaker kula s -- 0:28:47 mins
11 TW_1min_effort 1:10 30/12/2011 10:32 1 30/12/2 -- 0:29:57 mins
12 Sofa Song 2:13 22/05/2007 22:22 The Kooks Inside -- 0:32:10 mins
13 Ready To Go 2:40 16/07/2007 21:10 Republica 60 Wor -- 0:34:50 mins
14 Put Your Hands Up For Detroit 2:08 22/10/2007 22:3 -- 0:36:58 mins
15 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:40:16 mins
16 Track 04 1:58 28/11/2009 14:55 supa funky cd1 sup -- 0:42:14 mins
17 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 spin -- 0:46:18 mins
18 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:50:25 mins
19 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 0:55:05 mins