Pyramid (1220)
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Where you see purple text, this applies to the 1st pyramid. Where you see blue text, this applies to the 2nd pyramid (which is the same as the 1st one only with altered time).
Complete both the 10 minute and 17 minute pyramids for 27 minutes of work. You can add the 10 minute routine again to make it 37 minutes + warm up and cool down and a sprint at the end, should make it close to 55 minutes. My class is 65 minutes so I just complete this twice.
:60/:90 seated add 1 gear every :15 (4/6 gears)
:30/:45 standing climb
:30/:45 seated climb
:15/:30 standing surge
:15/:30 standing recovery
Add 2 gears ~ :60/:90 standing climb
:15/:30 each – seated/hover/standing/jog three times
Reduce 2 gears ~ :60/:90 standing climb
:15/:30 standing recovery
:15/:30 standing surge
:30/:45 seated
:30/:45 standing
:60/:90 seated 100-120 RPMs reduce 1 gear every :20 (3/4 gears)
= 10/17 minutes
~ You now have 1/2 extra gear(s) on than when you started. Leave the extra resistance on to make the next pyramid more challenging than the one you just completed.
Submitted by Misty from Chattanooga, TN on 12/14/09
Email: red67stang@comcast.net