So strong Intervals (1091)
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Main set that will be used 4 times is below and will not be typed again but refered to as "main set"
After warm up
Main set
- 1:00 standing flat(jog/run)
- 1:00 4 count jumps
- 1:00 seated sprint...does not have to be the fastest ever...just pick up the pace and hold it
- :30 seated flat
- 1:00 standing flat
- 1:00 4 count jumps
- 1:00 seated sprint
hit the wall.........start seated with light tension and "add gear/turn dial/add tension" every 5 seconds until you stand....climb for :15......take a break....do this 3 times or more if you like
main set
climbs....1:00 on/ :30 off...seated or standing your choice
sprints..:15 on/:15 off...or whatever sprints you choose....pyramid....:30 on/:30 offf
Main set
Aerospinning.....my take on aerospinning...watch the video on the blog and you decide...i did a jog and moved my hands from 2nd to 3rd position...and a few positions in between...fun stuff
Sprints and flats.....start with a seated flat tension....seated flat for :30 and pick up the pace for :15 then back to :30 seated flat...keep alternating
main set
I did this today and I cannot remember exactly how many times I did the main set...so this might be too long or too short..you decide...Have fun....I'll attach music soon.
Submitted by Caroline from Bethlehem, PA on 2/4/09
Email: Mcarolineb@verizon.net