Sprint and Climb Intervals (1331)
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I tend to be VERY detailed when explaining things... so this looks long and difficult and I'm sorry. There's nothing worse then someone giving you a routine and you can't make any sense out of it.
This routine runs 13.25 minutes. I will run it 3 times totaling 39.75 minutes. I add a warm up song of around 4 minutes, cool down and stretch song from 5 – 6 minutes and it totals around 50 minutes. Nearly all of my classes, no matter what the routine, end with a sprint. So if you need to add in a few extra minutes, throw in my added “sprint time killer” toward the bottom of the page. I think I’ve posted this before in another routine. Or, since we’re doing a lot of sprinting with this routine already (9.75 minutes total if you run it 3 times), use a good 4 minute “soothing” song to “ride home to” and let the heart rate come down. Then a good 5 or 6 minute song to “slow stretch” to.
For the 1st climb, start them out on a moderate hill. On a scale of 1 – 10 (10 being the steepest they could possibly handle) they should be around a 5. Keep in mind, you’re not adding resistance for a nearly 5 minutes. Encourage them to add more if that level 5 starts to feel easy during the 5 minutes. If they’re truly on a 5, it should not be easy at any point the longer you ride. You’re not reducing the resistance for the sprints by the way. I get a lot of great feedback on the “hover sprints”. A lot of people think these are challenging, and gets the heart rate up quicker than any other sprint… but my classes love the challenge.
:60 seated climb
:15 seated sprint
:60 standing climb
:15 standing sprint
:60 hover
:15 hover sprint
:10 each (transitioning quickly & no rest in between) seated climb, seated sprint, standing climb, standing sprint, hover, hover sprint (1 minute total)
Add a little resistance here (just enough to feel the change [not a recovery opportunity])
:120 seated climb
:30 seated sprint
:120 standing climb
:30 standing sprint
:120 hover
:30 hover surge
:10 each (transitioning quickly & no rest in between) seated climb, seated sprint, standing climb, standing sprint, hover, hover sprint (1 minute total)
:60 flat road recovery (Ask the class to take note of how many turns they’re taking off on the resistance. Because when you start this interval again, they’re going to need add what they took off, plus a little more, to make the next interval a little more challenging.)
Time Killer Sprint Pyramid (I use a good 6 minute song such as “The Rockafeller Skank” by Fatboy Slim or “I Like to Move It” from the Madagascar Soundrack). You may have a little time left in the song after you’re done with the last sprint… but that’s ok. It usually takes me 30 seconds or so to explain to the class what we’re doing… and here’s what I say:
It’s time to sprint home! Here’s what we have; 6 sprints total – two 30’s, two 20’s and two 15’s. Start your resistance a little above flat road. We’re going to have about 35 seconds of recovery between each sprint but we’re adding a little resistance every 10 seconds during recovery for the 1st 3 sprints only. Then when we do the last 3 sprints, we’ll reduce our gears every 10 seconds during recovery to end where we started. You guys ready to take it home and finish strong?
(I take 35 seconds b/c the last 5 seconds let’s them get used to the added weight and start building speed).
:30 seated sprint
:35 recovery (adding a gear every :10)
:20 seated sprint
:35 recovery (adding a gear every :10) – I encourage the class to stand and build speed right before the last increase if they need to for the next sprint b/c it should be getting sticky here.
:15 seated or standing sprint (their choice)
:30 recovery (don’t touch the gears at all here, just climb, but they can stand and build speed when you’re nearing the next sprint if needed)
:15 seated or standing sprint (their choice)
:35 recovery (reducing a gear every :10)
:20 seated sprint
:35 recovery (reducing a gear every :10)
:30 seated sprint home (or use the remainder of the song – shouldn’t be more than :60)
Submitted by Misty from Chattanooga, TN on 10/12/10
Email: red67stang@comcast.net
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