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Hills and Drills (1317)
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The format of this class is 5 min of hills, 4 min of drills on the bike, and 3-4 min of lower body/core off the bike. I try and stick with lower body movements using balance to work the core and not do any crunches. I like to focus on burning their quads, glutes, and hamstrings! For this ride I used a continuous play 132 bpm high energy workout music. Enjoy!
RPE - rate of perceived exertion
R - Resistance
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5:00
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Warm-Up
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5:00
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1st Hill - SEATED
RPE = 5 – add R every minute
Climb 45 sec PUSH 15 sec X 4
Remove R every 15 sec then final 30 second Sprint
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4:00
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RPE = 6-7
Standing Jog – 60 sec
Up 4 – down 4 - 30 sec / ST jog 30 sec
Up 2 down 4 – 30 sec / ST jog 30 sec
Up 4 down 2 – 30 sec. / ST jog 30 sec
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3-4
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OFF BIKE
Reverse Lunge – 5 lunges then hold 5 counts
Repeat 3X working one side only then pulse 10
Repeat other Leg
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5:00
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2nd Hill - STANDING
RPE = 7 – add R every minute
Climb 45sec PUSH 15 sec X 4
Remove R every 15 sec then final 30 second Sprint
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4:00
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Leg Drills
Stair Steppers(*) 30 sec /Hovers 30 secs
Pedal R leg only– 30 sec
Pedal L leg only - 30 sec
Repeat 2X
(*) Stand straight up with hands in position #1 - hips are forward - not back and think of dancing on your toes.
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3-4
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OFF BIKE
Alternate Side Squats
Working one side - squat knee 4X, squat side lift 4X, squat hamstring curl 4X then repeat 3 movements for 2X then singles
Repeat other side
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5:00
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Steep mountain Climb - RPE = 7-8
Standing climb – 1 minute
increase R every 30 sec
30 sec. sit and surge
Repeat 3X
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4:00
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Spin Ups – Fast-Faster-Fastest
15/15/15 ( RPE=8,RPE=4,RPE=2)
20/20/20
30/30/30
Idea is to decrease R and increase cadence
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3-4
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OFF BIKE
PLANKS – alternate side
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COOLDOWN
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Submitted by JAB from INDY on 8/25/10
Email: mary.colston@mmm.com