Cadence workout (1107)
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loosely based on a "spinning" profile.....you can keep it simple or add "challenges"
Cadence checks= count the downstroke of one leg for 15 seconds...For seated flat, standing flat and jumps...you should get a # between 20-27 when you count your downstrokes of one leg. For seated climbs and standing climbs, you should get a # between 15-20 when you count your downstrokes for one leg.
After warm up of your choice.....................
- 2:00 seated flat(you can do a cadence check...20-27 revolutions....or add challenges)
- 2:00 standing flat/jog(20-27 revolutions)
- 1:00 jumps...alternate in and out of saddle every :10 (20-27 revolutions for a :15 count)
- do the above 4 X with no rest
1:00 rest....all tension off
- 2:00 seated climb(15-20 revolutions of one leg for a :15 count)
- 2:00 running with resistance(15-20 revolutions of one leg for a :15 count)
- 1:00 standing climb(increase resistance)
- 1:00 seated flat(20-27 revolutions)
- do above 3 X with no rest
Flying 500's( but not exactly).......stand and add 2-3 big turns...you want to have to pump your legs...double time your legs for :15 and sit in the saddle and try to keep same cadence for :15(you can add time to the :15 if your class needs it) do this 5 X
- Sprints......:15 on/ :15 off seated X5
- sprints...standing in a jog for :15 and double time legs for :15...3 X
the end...let me know if you hae questions.
Submitted by Caroline from Bethlehem, PA on 3/1/09
Email: Mcarolineb@verizon.net