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musicforcycling...making tracks (1109)
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You might have to add more rest time inbetween the two sprints at the end of each set...the times in yellow are not exact and do not include the rests....I've added ideas at the end of routine to use if this routine does not fill your hour...
Warm 5:00
· 1:00 climb seated………………………….3:00
· :10 +1
· :10 hover climb
· :10 steady climb
· :10 jumps
· :10 sprint
· 1:00 sprint
· 1:00 rest
· 2:00 climb…1:00 seated/ 1:00 stand………………5:00
· :20 + 1
· :20 hover climb
· :20 steady climb
· :20 jumps
· :20 sprint
· 1:00 sprint
· 1:00 rest
· 3:00 climb....1:00 seated/1:00 stand/
1:00 seated………….6:30
· :30 +1
· :30 hover climb
· :30 steady climb
· :30 jumps
· :30 sprint
· 1:00 sprint
· 1:00 rest
·
· 4:00 climbs…1:00 seated/1:00 stand/ 1:00 seated/ 1:00 stand……………..9:00
· :40 +1
· :40 hover climb
· :40 steady climb
· :40 jumps
· :40 sprint
· 1:00 sprint
· 1:00 rest
· 5:00 climb………………………………..11:00
· :50 + 1
· :50 hover climb
· :50 steady climb
· :50 jumps
· :50 sprints
· 1:00 sprint
· 1:00 rest
Left over time
· Sprint races
· Sprint/climb ones and twos game
· Hit the wall sprints
· 20 jumps and :20 sprints
· pyramid climb
Submitted by Caroline from Bethlehem, PA on 3/8/09
Email: Mcarolineb@verizon.net