Hard workout!! (1130)
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Start off on the flat road
On a scale of 1-10 take the resistance to a 3- Do 30 seconds up 30 seconds down
Same thing at a 5,7,9 ( tell them to excellerate out of the saddle as hard as they can)
Then take it to the top of the hill and have them push really hard for a 3 to 4 minute song
First song down the hill-Now work your way down the hill in two songs by taking it to a 9 then drop it to an 8 and excellerate on the pace
Second song down the hill- Now you are at an 8 then drop it to a 7 and excellerate.
Flat road for 1.5 min fast legs
Then restart now you start at a 3 and do 45 second up 45 seconds down
Same thing at a 5,7,9
Top of the Hill pushing strong four minutes
Flat hard spin 1.5 Min
Do it again at a 3,5,7,9 with 1 minute up 1 minute down.
Finish with a hard 3 to 4 minutes at the top, then bring them to flat road and finish with sprints!
Hope you like it!!!
Submitted by Carly from Maple Glen on 4/19/09
Email: carlylauren86@gmail.com