musicforcycling....rock it i-mix and rockin" routine (1255)
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click here for this i-mix
attacks..out of the saddle, hands all the way out in 3rd position...push the pace...cue: "push yourelf to get to the top of the hill"
jumps: Moving fluidly in and out of the saddle
after warm-up
- seated flat 2:00
- stand flat 2:00
- seated flat :30...get ready for attacks
- attacks X 4 @ :15 standing then :15 seated(same resistance..push pace)...rest your choice
- standing flat 1:00
- seated flat 1:00...begin adding resistance your choice
- seated climb 2:00
- seated climb 2:00...get ready for attacks
- attacks X 4 @ :15 standing then :15 seated(same resistance..push pace) ..rest your choice
- seated flat 1:00
- standing flat 1:00
- jumps to the beat of music for 1:00
- 1:00 to 2:00 recovery(your choice more or less recovery ....make the call based on your class)
- this will roughly be 20-25 minutes of work depending on your chosen rests/recovery
- now repeat
Thank you Janna for sharing this great ROCK!! i-mix. if anyone else has a cool i-mix they'd like to share please let me know. I can easily add any i-mix to an existing routine or I can just put some of your favorite music. its simple...make an i-tunes i-mix and send me the link. cool! Thanks again for your support! caroline
Submitted by Caroline from Bethlehem, PA on 2/27/10
Email: Mcarolineb@verizon.net