Over before you know it: Intervals! (1208)
Login to rate this routine
I love doing intervals. They seem short and sweet, and before you know it the class is over and you've killed yourself and had a good time doing it. :) I use resistance perameters of 1-10 with 5 being a medium cruising speed that a rider could literally ride all day. 10 being a failure of being able to complete the pedal stroke in one continuous motion. for those who are into their music, my workouts are coordinated with the songs.
Song 1: Warm Up
Song 2: Seated @Level 5, 5X alternating hard effort/recovery: :15/:45, :30/:30, :45/:15, :60, :60
Song 3&4: Rest :22, then 3X 3minutes of seated/standing/recovery
#1 @ 6, :60 Seated/1:15 Standing/:45 recovery
#2 @7, :45 Seated/1:30 Standing/:45 recovery
#3 @8, :30 Seated/1:45 Standing/ Back off Recover to end of song
Song 5: Seated Climb w/"pushes" (8 count bursts of power every :20 raise cadence by 15-30)
@5 for :60, @6 for :60, @7 for :60, @8 to end of song
Song 6: Immediately decrease to @5, stand up on bike and let pedals come to a stop, parallel. At :20 into song power legs up into a standing race start charging down on the pedals. Stay in standing sprint for :60 more, seated for :30 then increase to @6 and repeat above listening for good musical indication of 2nd race start. Sprint hard to end of song.
Song 7: Recovery, probably. Check Heartrates. Get all down to very bottom of target workout range. If everyone is good, bring up to @5 and repeat pushes every :20 to end of song.
Song 8: @5 Seated,rest :20 more then 3X :45 hard/:15 recover
Song 9: @5 Standing, rest :15 more then 3X :45 hard/:15 recover, then back off sit down
Song 10&11: @4 :30 rest then 5X Seated Sprints: :15/:45, :30/:30, :45/:15, :60, :60, rest to song end
Song 12&13: @5 Jumps to Music Tempo, get creative
Song 14: Recovery and Heart Rate Check
Song 15: Seated Cool Down @5 for :60, @4for :60, @3 for :60 @2 for :60 feet stop
Song 16: Stretch
PLAYLIST:
Riddim I Like-Asian Dub Foundation
Sho Nuff-Fatboy Slim
Right Round-Flo Rida
75, Brazil Street-Nichola Fasano vs. Pat Rich
Certamente-Madre Blu
What You Waiting For-Gwen Stefani
Barracuda-Heart
Everybody's Free-Rozalla
I Like to Move It-Reel 2 Real
Sandstorm-Da Rude
Time To Burn-Storm
Looking For My Leopard-7 Seconds of Love
California Sun-The Riveras
Baubles, Bangles and Beads-Frank Sinatra
Beautiful Day-U2
What a Wonderful World-Louis Armstrong
Submitted by Tracy from Vail, CO on 10/29/09