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Speed Pyramid (1180)
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Here's a short speed pyramid you can use if you need to fill some space in your class. It runs 12 minutes, 45 seconds. OR, if your class runs an hour and you have some pretty regular spinners that can "hang", try doing this 4 times, it'll come to 51 minutes.
:15 seated sprint, add 2 gears & :15 standing fast (100-120 RPMs), :15 seated rest, :60 seated fast (100-120 RPMs) reduce 1 gear
:30 seated sprint, add 2 gears & :30 standing fast (100-120 RPMs), :30 seated rest, 1:15 seated fast (100-120 RPMs) reduce 1 gear
:45 seated sprint, add 2 gears & :45 standing fast (100-120 RPMs), :45 seated rest, 1:30 seated fast (100-120 RPMs)
:30 seated sprint, reduce 2 gears & :30 standing fast (100-120 RPMs), :30 seated rest, 1:15 seated fast (100-120 RPMs) add 1 gear
:15 seated sprint, reduce 2 gears & :15 standing fast (100-120 RPMs), :15 seated rest, :60 seated fast (100-120 RPMs) add 1 gear
Submitted by Misty from Chattanooga, TN on 9/10/09
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