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10 Minute Loop (1347)
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This is good “filler” if you’re looking for something to take up 10 minutes of your normal routine. Or, repeat this loop a few times and encourage the class to make each 10 minute loop a little harder by making it steeper and/or increasing speed each round.
:60 seated, adding every :15 (4 gears total)
:15 seated surge
:45 standing, adding every :15 (now with 7 gears total)
:15 standing surge
:45 seated, quick feet and reducing a gear every :15 (down to 4 gears)
:10 standing attack/:05 seated slower and add a gear while seated – 4 times (will leave you with 8 gears)
:10 seated surge/:05 slow standing and reduce a gear while standing – 4 times (will leave you with 4 gears)
:60 seated (Participants choice on speed. Either recover or endurance work.)
:120 standing, :15 slower pace followed by :15 attack adding a gear before each attack. (will leave you with 8 gears)
:30 seated, quick feet, reducing a gear every :10, encourage quicker pace with each reduction (down to 5 gears)
:30 standing slower pace (Starting to recover here. Reduce 1 gear every :10 but when it starts getting too light, coach them to sit & start recovering. Will be left with 2 gears.)
:60 recovery with 2 gears left on.
Submitted by Misty from Chattanooga, TN on 1/20/11
Email: red67stang@comcast.net