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One hill of a workout (1178)
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I love this workout! I use it with my advanced group.
Set 1 (6 minutes)
5 minute climb
2:30 seated (last 30 sec. surge (sprint))
2:30 stand (last 30 sec. surge)
1 minute Recovery
Set 2 (6 minutes)
1 minute seated climb
1 minute jumps (stay at seated climb tension)
1 minute seated climb (increase tension)
1 minute jumps (stay at seated climb tension)
1 minute seated climb (increase tension)
1 minute recovery
Set 3 (6 minutes)
30 second sprint standing/30 seated hill x5
Bring tension to a low hill before coming out of the saddle-sprint 30 seconds standing. Return to saddle for 30 seconds (should still be on a low hill-this is not a recovery)
1 minute recovery
Set 4 (6 minutes)
1 minute jumps (on low hill)
30 sec hover
30 sec. vertical
30 sec. seated sprint
30 sec. recovery
(repeat 2x)
Repeat set 1-4
(Total work out time 48 minutes)
Submitted by tdubs from Land of the Jayhawks on 9/9/09
Email: tracylwilliams@sunflower.com