Not a member? Register Now!
Mountain Trail Loop (1166)
Login to rate this routine
Start on seated flat:
10 minute hill
- Add 1 gear every :45 until minute 9 (12 total gears)
- Stand on minute 9 and decrease 1 gear every :15 (total of 4)
- Sit and sprint for :30 (sprinting with 8 gears on [it’ll be tough])
- Decrease 2 gears and recover :30 (will still have 6 gears on)
= 11 minutes after sprint and recovery
Start the below hill where you left off after recovering off the 10 minute hill. Do not go back to flat!
5 minute hill
- Add 1 gear every :30 until minute 4 (ends up with 14 gears total)
- Stand on minute 4 and decrease 1 gear every :10 (total of 6)
- Sit and sprint for :30 (sprinting with 8 gears on again)
- Decrease 2 gears and recover :30 (will still have 6 gears on)
= 6 minutes after sprint and recovery
Repeat 2 more times and this will total 51 minutes. Add warm up and cool down, and you’re looking at right at an hour long class.
A LOT of people hate staying seated for more than 2 or 3 minutes so to break up the 1st hill, you could alternate between 1 minute seated, 1 minute standing, etc. until you reach that 9th minute. Or even every time a gear is added, you switch from seated to standing or standing to seated. I personally encourage the class to stay seated b/c you’re working your muscles in your legs more since you don’t have your body weight pushing through the pedal stroke.
Submitted by Misty from Chattanooga, TN on 7/30/09
Email: red67stang@comcast.net