Super Cycling Routine (1117)
Login to rate this routine
I started this routine with a cadence check. We did a 30 sec seat climb, checking cadence for 15 sec, moving to stand climb for 30 sec maintaining same cadence, back to saddle for 40 sec climb, adding slight tension, rechecking cadence for 15sec, finishing with 40 sec standing climb.
Rolling Hill Set :
30 sec moderate tension
30 sec heavy tension
30 sec sprint
30 sec flat
* first in the saddle then repeat standing. Encourage them to try to keep cadence consistent throughout entire climb.
45 sec moderate tension
45 sec heavy tension
45 sec sprint ( I used a progressive sprint here, start out fast for 20, then faster for 10 sec, then fastest for 15sec)
45 sec flat
* first in the saddle, repeat standing
60 sec moderate tension
60 sec heavy tension
60 sec sprint ( again I did a progressive sprint here 20/20/20)
60 sec flat
* I only did this one seated, you can always add a standing set if time allows
JUMP SET:
jump, run, jog, jump, jog, run, rest
I did this 3 times, first 20 sec each, then 30 sec each, then 40 sec each. Tension on the bike can stay consistent through whole set.
RAMP UP:
this set works the progressive sprint. Start of with 70 % effort, moving to 80% then all out 90%, fast, faster, fastest...
10 sec 70 %, 10 sec 80%, 10 sec 90%, 20 sec rest
15 sec each, 20 sec rest
20 sec each, 20 sec rest
15 sec each, 20 sec rest
10 sec each, 20 sec rest
Grande Finale:
I believe this was a Janna mini... it is a good end to this workout,, 3 min set no rest.
15 sec hover climb
45 sec sprint ( I allow choice seat or stand)
30 sec hover climb
30 sec sprint
45 sec hover climb
15 sec sprint ( I encourage everyone here to do standing sprint)
* repeat one more time.
Hope you like it....
Submitted by Bethany from Pa on 3/16/09
Email: jfebbo3@ptd.net