Time is flying! (1152)
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We are halfway through 2009 - time is flying. Where has it gone?
I planned a class that picks up speed/pace from the start - until it feels like things are racing near the end of the class.
Warm up at 65 - 70% intensity for 5 minutes.
Seated - 70% (with low intensity - lots of speed) @ 1 minute then add 5% = 75% @ 1 minute, then add 5% = 80% @ 1 minute - until you reach your maximum +/- 90% intensity. Obviously your speed slows down but encourage your class to keep pushing hard. (total of approx. 5 minutes till 90% or 5 increases):
Always come back to the start - 70% and push it flat out for 1 minute. RECOVER - 1.5 minutes
Standing - same routine - start at 75% - speed @ 1 minute + 5% @ 1 minute + 5% @ 1 minute etc until you reach your maximum +/- 90% @ 1 minute then end with:
75% - for 1 minute flat out. RECOVER - 1.5 minutes
Now, things get rolling - just like the months in 2009....
Seated - 70% - 45 seconds, - 75% @ 45 seconds, - 80% @ 45 seconds - 85% @ 45 seconds - 90% @ 45 seconds: end with 70% - 1 minute flat out. Recover 1.5 min.
Repeat standing @ 45 seconds each and end with 75% - 1 minute flat out. Recover 1.5 min
Repeat sequence @ 30 seconds each
Repeat sequence @ 15 seconds each
Keep encouraging your class to work hard on their speed - obviously speed gets slower as resistance increases but they need to work at it!
Dropping time sets kept the guys working hard as they were tiring and keep telling your class..."where has the time gone"? Keep the legs flying!!
Have fun!
In His Grip - Michele
Submitted by Michele from South Africa on 6/18/09
Email: michele@scottnet.co.za