Monday Mixup (1217)
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Hello there! This is a cycling routine I just put together for my Monday classes. Hope you enjoy and I would love to hear your feedback!
1. Warmup: feeling some pull on your wheel, Rotate thru positions, have a seat and lead with your left foot for 15 sec, then lead with your right, back to both and add some more tension
2. If you have computers on your bike, push to reach 90 RPMs in the saddle, otherwise you start out at an intensity level of 3 and that is your flat road. +1 full turn after 30 secs, then take 1/2 turn off for 30 secs; +1 full turn for 30 sec, 1/2 turn off for 30 sec. Continue
3. Working at 100% effort to reach 85-90 RPMs in the saddle or 100% effort to reach your intensity level 4. Quick standing climb for 30 sec, have a seat and sprint for 20 sec with same tension as climbing. +1/4 turn up and back to quick standing climb for 45 sec, have a seat and sprint for 30 sec with same tension. +1/4 turn up and quick standing climb for 1 min, have a seat and sprint for 45 sec with same tension. Now reverse pattern: Standing Climb for 1 min, have a seat and spring for 45 sec -1/4 turn down. Quick standing climb for 45 sec, have a seat and sprint for 30 sec - 1/4 turn down, etc.
4. Working at 100% effort to reach 85-90 RPMs in the saddle or 100% effort to reach your intensity level 4. Quick standing climb for 30 sec, have a seat and sprint for 20 sec with same tension as climbing. +1/4 turn up and back to quick standing climb for 45 sec, have a seat and sprint for 30 sec with same tension. +1/4 turn up and quick standing climb for 1 min, have a seat and sprint for 45 sec with same tension. Now reverse pattern: Standing Climb for 1 min, have a seat and spring for 45 sec -1/4 turn down. Quick standing climb for 45 sec, have a seat and sprint for 30 sec - 1/4 turn down, etc.
5. Working at 100% effort to reach 85-90 RPM's in the saddle or 100% effort to reach your intensity level 4. Steady standing climb (around 70 RPMs out of the saddle and hands out at 3rd position); +1 full turn up per minute, thru end of song.
6. Endurance Pyramid style sprints: Working at 100%effort to reach 85-90 RPM's in the saddle or 100% effort to reach your intensity level 4-5. 15 second surge or 15 second push to where you're pushing with all you got, 15 sec recovery, 30 second surge or 30 second push to where you're pushing with all you got, 30 sec recovery, 45 seconds on, 45 seconds off, etc. Then reverse it, starting with 1 minute again, 1 minute off, 45 seconds on and 45 seconds off, etc.
7. Jumps: In the saddle, pushing with 100%effort to reach 80 RPMs or your intensity level 5-6, series of 8 seconds out of the saddle in a jog style position, 8 seconds, in the saddle...for 30 second intervals. You can also mix it up and hover the seat, by pushing your bottom back over the seat for 8 seconds down and then take it back to a jog (30 second intervals), etc.
8. Rolling Hills : In the saddle, pushing at 100% effort to reach 90 RPMs or taking it back down to about an intensity level 2-3 - this will be your flat road. Then after you have given everyone about a 1 minute recovery, you go back to exercise #2 thru the length of the song. I typically will use a 5 1/2 minute - 6 1/2 minute song because this is when I really like to have everyone dig deep and give it that extra push because we are starting to feel a bit tired at this point.
9. Standing Climb: In the saddle, pushing at 100% effort to reach 90 RPMs or back to about a level 3 intensity level, you are going to add +1 full turn/minute. You can have your members add 15-20 second surges where they speed up their pedals to get their heartrates back up.
10. Reinforcing exercise #5
11. Jogging Intervals: In the saddle you will be pushing at 100% effort to reach 80-85RPMs, otherwise you will be at about an intensity level 5-6. You will be in a jogging position and again if you have computers you be around 70RPMs for 45 sec and speed the pedals up to 80 RPMs for 20-30 second intervals...repeat thru the end of the song.
12. Reinforcing exercise #7
13. Standing Climb: Reinforcing Exercise #4 Except you are going to start out in the saddle at a higher intensity level. 80 RPMs or a level 5 to start.
14. HIIT: Starting on a flat road and riding that for 30 seconds; then add all of the tension you can stand and ride that for 30 seconds. Keep alternating thru the duration of the song and tell your members this is their "last chance workout". It lights a fire inside each one of them and will push just that much harder! It's incredible!
Have fun and thanks for letting me share:)
Smiles from Wisco!
Submitted by Marsha from Wisco on 12/6/09