Intervals that will make you sweat!!!! (1214)
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This is an easy interval class. Each rider is in control of their own resistance and they can challenge themselves as much as they need.
Start off with a nice easy warm up... then we go right into the fun.
First set of intervals are on minute each.Adding in a quarter to a half a turn after every minute..
Easy flat road ( I always say wind is at your back)
Standing jog
Jumps
Standing walk/light climb
Seated Climb
Hoover/ Third position climb
Jumps on a hill ( basic jumps but you are fighting with the resistance)
Rest for 30-60 sec.
Then you repeat the intervals twice more this time shortening the time to :45 sec. each, then on the third time through : 30 each. Then I repeat it once again but going backwards, :30 sec, to :45 sec, to 1 min. each. With 30-60 sec. recovery after each set of intervals.
so the time will look like this:
1min/:45 sec/:30 sec/:30 sec/:45 sec/1 min
I finish off with some basic climbs or sprints
Then cool down!
have fun!
Submitted by April from Ferndale, MI on 11/16/09