Cycle This! Fives and Threes (1050)
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X = the word "times"...
example....do :30 sprints 4 X....this means do 30 second sprints four times
After warm up....
:20 each seated flat/seated sprint/rest........do 5 X
:20 each seated climb/standing climb/rest....do 5 X
:20 each seated sprint/ standing sprint/rest....do 5 X
:20 each jog/squat/rest....do 5 X
Here is an example of above............
20 seconds seated flat..right into 20 seconds seated sprint...right into 20 seconds rest(that's one)do the above four more times for a total of 5 X
:20 spin ups three X....fast, faster, as fast as you can go sprints..
example.........:20 seconds fast, 20 seconds faster, 20 seconds as fast as you can go(that's one) do the above 2 more times for a total of three X...rest is your choice
1:00 Rolling hills...three of them
example.....start with seated flat...med. tension...add tension after :15...add again at :30...at :45...sprint down the other side of your hill(that's one) do 2 more like that for a total of 3
1:00 seated sprints 3 X...rest is your choice
2:00 seated to standing climb X3
example of this...1:00 in the saddle climb followed by 1:00 out of saddle climb(that's one) do 2 more like that for a total of 3...breaks your choice
1:00 jumps 3 X
example...do jumps for one minute then rest of your choice(that's one) two more like that for a total of 3
if you need to fill more time...add the pyramid drill at the end of this. Pyramid drill can be found on spinfreak.com. have fun...let me know of any questions. caroline
Submitted by Caroline from Bethlehem, PA on 12/9/08
Email: Mcarolineb@verizon.net