interval with sets with i-mix (1306)
Login to rate this routine
click here to get i-mix
INTERVAL...medium resistance...seated flat
* :30 push with right leg
* :30 push with left leg
* :30 push pedals using both legs
* :30 standing flat(also called a jog depending on who you are)
* :30 ATTACK(add resistance and move hands into 3rd position to attack the hill)
repeat....so that you do the above 2 times
right leg/left leg drills taken from a book called "workouts in a binder" written by dirk friel and wes hobson and can be purchased on amazon.com
SETS...5 sets, each one different
* 5 X 1:00 climbs...you can make them seated or standing or a combination. I take a :15 break inbetween each 1:00 climb
* 5 X rolling hills I made some 2:00 and some shorter. I let the music decide. Rolling hill is a slow climb up a hill and then ride down the other side
* 5 X 1:00 jumps. Moving fluidly in and out of the saddle. I use a 4 count and a light climbing resistance. breaks inbetween each 1:00 jumps are a jog
* 5 X :30 sprints..
* 5 X :30 attacks(described above)
This routine can be used anyway you choose. You do not have to use all of the sets and you can use the sets in any order you choose. This is the way I did it this week. After a warm-up I did the "interval" then I chose a set(climbs, jumps sprints...whatever makes you happy or fits your music). At the end of each set, I repeated the interval. Hope that you enjoy this routine and that you can use some or all of it in one of your classes.
Caroline
Submitted by Caroline from Bethlehem, PA on 7/15/10
Email: Mcarolineb@verizon.net