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50 Minute Pyramid (1274)
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Start out a few gears above flat road so that it feels like a small seated hill/standing flat. This routine runs 50 minutes. Add warm up/cool down and you got yourself an hour class.
:15 each - seated, hover, standing = .75 minutes
:15 each – seated sprint, recover 3x = 1.5 minutes
ADD 4 GEARS
:60 seated climb
:60 standing climb
REDUCE 3 GEARS
:30 each - seated, hover, standing = 1.5 minutes
:30 each - seated sprint, recover 3x = 3 minutes
ADD 4 GEARS
:60 seated climb
:60 standing climb
REDUCE 3 GEARS
:45 each - seated, hover, standing = 2.25 minutes
:45 each - seated sprint, recover 3x = 4.5 minutes
ADD 4 GEARS
:60 seated climb
:60 standing climb
REDUCE 3 GEARS
:60 each - seated, hover, standing = 3 minutes
:60 each - seated sprint, recover 3x = 6 minutes
ADD 4 GEARS
:60 seated climb
:60 standing climb
REDUCE 3 GEARS
:45 each - seated, hover, standing = 2.25 minutes
:45 each - seated sprint, recover 3x = 4.5 minutes
ADD 4 GEARS
:60 seated climb
:60 standing climb
REDUCE 3 GEARS
:30 each - seated, hover, standing = 1.5 minutes
:30 each - seated sprint, recover 3x = 3 minutes
ADD 4 GEARS
:60 seated climb
:60 standing climb
REDUCE 3 GEARS
:15 each - seated, hover, standing = .75 minutes
:15 each - seated sprint, recover 3x = 1.5 minutes
ADD 4 GEARS
:60 seated climb
:60 standing climb
Submitted by Misty from Chattanooga, TN on 3/22/10
Email: red67stang@comcast.net