Interval Ride (1377)
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This ride should be very challenging and tough. It will include hills, fast seated flats, standing flats and using all three hand positions. Music should be very high engery, keeping a very strong cadance. Hope you enjoy it. My classes are for an hour so you may need to repeat some of this routine. Hope you enjoy the class.
4-5 min warm up @ 80-100 rpms seated, focus on breathing, warming up those legs slowly
4 min seated flat @ 80-90 rpms heart rate should start to increase, shoulders and elbows are relaxed, your moving freely and comfortably.
2 min seated climb @ 60 rpms, keep a nice strong cadance, pedaling should be tough.
3 min seated run @ 100 rpms add resistance every minute, a small turn to the right.
2 min standing jog @ hand position 2 @ 70-80 rpms, relax that breathing maintain your cadance.
40 sec seated climb @ 60 rpms, 20 sec sprint on hill X's4
2 min recovery I stress to my class to take recoverys as needed.
4 min seated flat @ 90-100 rpms strong legs!!! add resistance every minute, small turn to right.
1 min jumps on hill @ 60 rpms focus on form and smooth transitions
40 sec standing climb @60 rpms 20 sec sprint on hill X's 4
1 min standing jog @ 70-75 rpms hand position 2, keep that breathing relaxed
3 min standing run @ 70-80 rpms
3 min seated flat @ 100 rpms bring it home strong
4-5 min cool down
Submitted by Extreme Gears from Apple Valley Ca. on 7/27/11
Email: roxannesturges@gmail.com