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Routines

Winning Sprints! (1141)

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Choose one level of resistance (65-75%) for the entire session.  Sound Easy!

This class calls for quick pace throughout the class, short recoveries, and constant speed. Let the class also know that this is a saddle workout. Guys like to stand but this will make your legs strong. (sore butt, but worth it)

Warm up :  5 - 7 minutes on 60% resistance

Spinners get ready at your ideal sprint resistance :   65 - 75%   Strong legs are the ones that should pedal on 75% - too light and you play havoc on your knees. Hopefully all bikes have speedometers attached as this really encourages the class when they can see their speed.

  1. 1 Minute - FAST PACE (40kmp/h)
  2. 1 Minute - Quicker PACE (42-45kmp/h)
  3. 1 Minute - Quicker PACE  (45+ kmp/h)                            Short Recovery (+/-30 secs)

 

  1. 1 Minute - Quick Pace (This set is kept constant at 40 - 45 kmp/h)        Recovery - 5 secs
  2. 45 Seconds - Quick Pace                                                                                Recovery - 5 secs
  3. 30 Seconds - Quick Pace                                                                                Recovery - 5 secs
  4. 15 Seconds - Quick Pace                                                                                Recovery - 30 secs

Keep your class informed - the 5 sec "recovery" is actually just a breather (don't want the heart rates dropping too quickly)

  1. Reverse the above:  15 Seconds - Quick Pace  + 5 secs recover
  2. 30 Seconds - Quick Pace + 5 secs recover
  3. 45 Seconds - Quick Pace + 5 secs recover
  4. 1 Minute - Quick Pace + 30 secs recover

 

  1. 4 x 15 Second sprints - 5 second recover inbetween              Recovery - 30 secs after last one
  2. 3 x 30 Second sprints - 5 second recover inbetween              Recovery - 30 secs after last one
  3. 2 x 45 Second sprints - 5 second recover inbetween              Recovery - 30 secs after last one
  4. 1 x 1 Minute Sprint                                                                           Recovery - 1 minute

 

Add the "Pyramid Sprint"

  1. 1 Minute sprint, 5 sec recover, - 45 sec sprint , 5 sec recover - 30 sec sprint, 5 sec recover - 15 sec sprint, 5 sec recover AND THEN BACK AGAIN - 15 sec sprint, 5 sec recover - 30 sec sprint, 5 sec recover - 45 sec sprint, 5 sec recover - 30 sec sprint, 5 sec recover and end with 15 sec sprint, 5 sec recover.

Now it depends on how your class feels -  still good - repeat the 4 x 15 sec sprints or you prefer  have a very long flat road home - about 5 - 7 minutes.  Remember it's vital to keep watch of your cadence.  It's no good the guys going flat out in the first 15 minutes of the class and then they are finished - rather keep the pace constant.

This is an awesome FAT LOSS workout, as well as a fitness check !  A lot of guys don't believe they can get a good workout on lower resistance. Our gear was dripping after this one!!!

Enjoy,

In His Grip

 

 

Submitted by Michele from South Africa on 5/21/09
Email: michele@scottnet.co.za

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