Descending climbs and Ascending sprints...thanks Miles! (1249)
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I give FULL credit to Miles....really this is his work-out, I just added my own twist. The music I used for this work-out is "winter buzz 2010" from a company call "YES! fitness music"...it is 132 BPM www.yesfitnessmusic.com
See below an e-mail I received from a student.....
"Just wanted to tell you...
AWESOME class yesterday. Your best EVER w/ the best music, the best intervals, the best workout.
Awesome job!!!".......
Again...all credit goes to Miles....author of "descending sprints" routine, but I just love having a good class and making my students happy. It makes me happy too! Here is what I did to make it a full hour:
5 minute warm-up.....teacher choice
Set of jumps about 5 minutes long....did 5 second jumps/ 4 ct. jumps and 2 ct jumps
first main set....descending climbs
- 2:00 climb with last :30 added resistance and PUSHING THE PACE!!!! cues for this are "open mouth breathing and become breathless....if you do not need a break, you are not working hard enough"....rest is teacher choice throughout routine....decrease resistance during rest
- 1:45 climb with last :30 add resistance PUSH THE PACE!(notice a pattern?)
- 1:30 climb with last :30 push the pace with added resistance
- 1:15 climb with last :15 push the pace with added resistance
- 1:00 climb with last :15 push the pace with added resistance
- :45 climb with last :15 push pace with added resistance
- :30 climb with last :15 push the pace with added resistance
- :15 climb push the pace
running with resistance(jog) to shake it out and I added another set of jumps as stated above
second main set:......ascending sprints
- :15 sprint....cues are "never sprint without resistance, make sure that you have a push point on your pedal(you feel the pedal on your foot), make sure that you have enough resistance so that you will not bounce in the saddle"...."not the fastest legs but working your legs as hard as you can"....rest is teacher choice and do not decrease resistance
- :30 sprint
- :45 sprint
- 1:00 sprint
- 1:30 sprint
- 1:45 sprint
- 2:00 sprint......this one is a killer....you will want to quit but do not let yourself quit...you will go anaerobic on this one for sure...make sure rests are appropriate for each interval and remind class to drink lots of water
running with resistance(jog) to shake it out
Last set: partner fun
- make sure each student has a partner....I usually pair students. Sprints for :30 and alternate between partners. They decide who goes first and one partner works for :30 and other partner cheers them on.....then after :30 they switch.....this goes until the end of class
Had a great time with this one!!!! Loved the music, loved the routine...had a blast! i might even do it again to different music soon. The music can be found on www.yesfitnessmusic.com and the cd was winter buzz 2010. Great workout. please try and let us know about it. Miles, thanks a million for a great idea!!!!! keep em' coming!!!!!! caroline
I just loved Miles' idea and printed it out yesterday to use in my class but it was not long enough to fill an hour class.
Submitted by Caroline from Bethlehem, PA on 2/23/10
Email: Mcarolineb@verizon.net