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Strength Intervals (1174)
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I don’t really do “recovery” in my classes ( I tell them to recover when they feel they need it), so add it in where needed.
Start 'em out about a Level 4, just enough where standing feels like a standing flat and sitting feels just a little drag.
:05 Seated Climb / :55 Standing climb
Add 1 gear
:10 Seated Climb / :50 Standing climb
Add 1 gear
:15 Seated Climb / :45 Standing climb
Add 1 gear
:20 Seated Climb / :40 Standing climb
Add 1 gear
:25 Seated Climb / :35 Standing climb
Add 1 gear
:30 Seated Climb / :30 Standing climb
Add 1 gear
:35 Seated Climb / :25 Standing climb
Add 1 gear
:40 Seated Climb / :20 Standing climb
Add 1 gear
:45 Seated Climb / :15 Standing climb
Add 1 gear
:50 Seated Climb / :10 Standing climb
Add 1 gear
:55 Seated Climb / :05 Standing climb
Start back at that Level 4 (this is where I would tell my class to get recovery if needed then pick back up with the class)
:05 Hover / :55 Jog
Add 1 gear
:10 Hover / :50 Jog
Add 1 gear
:15 Hover / :45 Jog
Add 1 gear
:20 Hover / :40 Jog
Add 1 gear
:25 Hover / :35 Jog
Add 1 gear
:30 Hover / :30 Jog
Add 1 gear
:35 Hover / :25 Jog
Add 1 gear
:40 Hover / :20 Jog
Add 1 gear
:45 Hover / :15 Jog
Add 1 gear
:50 Hover / :10 Jog
Add 1 gear
:55 Hover / :05 Jog
Repeat this once more and you have a 44 minute routine. Add warm up and cool down of course, and I like adding a sprint at the end, and you have right at an hour.
Submitted by Misty from Chattanooga, TN on 8/14/09
Email: red67stang@comcast.net