Hell's Hills - Take Two (1355)
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This is a modified version of my "Hell's Hills" routine. Although the below routine isn't *really* a lot of hills, the only thing Hellish about it is you're not getting to reduce your resistance for 18 minutes.
The whole Loop is 18 minutes. I like to repeat the loop to make a full class out of just this. AND I like to make each Loop harder than the 1st one by modifying the amount of time between each gear you're adding during those 1st 2 minutes where you're seated. So the 1st loop you’re adding every :30 making it 4 gears deep for the 18 minute loop. Maybe the 2nd Loop, make them add every :20 so they’re 6 gears deep after the 1st 2 minutes. They do NOT reduce tension for any of the sprints. The good thing about this Loop is you really don’t have to give recovery time before starting the Loop over. Since you start on flat road, the start of the 2nd Loop should be a little bit of recovery… until it starts getting heavy again that is. Enjoy! My classes love this! Oh, and encourage pedal speed depending on the beat of your music.
2:00 seated – Adding every :30
2:00 standing
:30 seated /:30 sprint
:15 standing/:15 attack x 2
1:00 Jog
(7 minutes in)
1:00 seated/standing
:30 seated /:30 sprint
:15 standing/:15 attack x 2
:45 Jog
(11.75 minutes in)
:30 seated/standing
:30 seated /:30 sprint
:15 standing/:15 attack x 2
:30 jog
(15.25 minutes in)
:15 seated/standing
:30 seated /:30 sprint
:15 standing/:15 attack x 2
:15 jog
(= 18 minutes total)
Submitted by Misty from Chattanooga, TN on 2/22/11
Email: red67stang@comcast.net