Emphasis on hill climbing \* Warmup \* Justin Timberlake - 'Cry me a river' (Dirty Vegas vocals)               2 mins position 1 then 15 second 'pushes' every minute for the remaining 6 mins (first 2 seated, then 4  x position 2 s).  Adding gear throughout 3 - 5       8:21 Keep gear steady, short break for water 30s Lime - 'You're my magician' \* fast pace, seated \*,     5     4:06 Youssou N'Dour - '7 seconds' medium paced hill climb, position 1, increasing gear every min     7/8         5:06 Aerosmith - 'The Grind' slow, slow hill climb  position 3   8     3:47 Linkin Park - 'New Divide'  seated with position 2 running at chorus,   6/7       4:30 Kevin Rudolf - "Let it Rock'  \*jumps on a hill, medium pace, 8 count.   6         3:51 Dirty Vegas - 'Days go by (acoustic) slow hill climb, 7/8          2:44 Gloria Jones - 'Tainted love'  fast paced, position 2.      6       2:43 Sam Sparro - 'Cottonmouth' seated, standing at chorus  6  3:37 \*cool down and stretch\* Cowboy Junkies - 'One'  \*cooldown and stretch,  3 \* 5:11 Crowded house - 'Don't dream its over'  3:56 Blame Sally - 'Golden Gate'