Killer Fun (1222)
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5 min warm up - I like to use a low resistance with 45 sec sprints/ 15 sec soft pedal.
(3 sets) 1 min recovery between each set.
5 min warm up - I liek to use a low resistance with 45 sec sprints/ 15 sec soft pedal.
(3 sets) 1 min recovery between each set. Add a gear at the begining of each set and encourage your group to maintain a high cadence pedal speed.
3 min seated flat - high cadence (fast pedal speed)
2 min jog ( toss in some 10 sec sprints just to keep your group working hard)
1 min 4 count. 4 sec in the saddle/ 4 sec in a jog possition. ( have your class participate in the counting. i usually count in the saddle and they cound loudly/energetically in the jog possitions.
1 min recovery.
Total - 7 min
(repeat two more times and add a gear each set) 21 min.
Sprint work
- Sprint at a very high resistance 15 sec
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Submitted by LITTLE BEAUTY from DANVILLE, VA on 12/30/09
Email: MISTY.HALLER.MVUH@STATEFARM.COM