Flat Attack (1378)

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Drill combining Flat road and attacks. attacks are out of the saddle, aggressive stance, attacking the hill. click here to get link to new music I used for this drill

you will have to add a little resistance before each attack set

• 1:00 flat road
• 3 X :10 attacks
• 1:00 flat road
• 3 X :15 attacks
• 1:00 flat road
• 3 X :20 attacks
• 1:00 flat road
• 3 X :25 attacks
• 1:00 flat road
• 3 X :30 attacks
• 1:00 flat road
•  
• you can also do this routine and sub flat road for seated hill climb and attacks for seated sprints or sub flat road for standing climb and seated attacks for attacks or you can put all 3 of the above together and have a full class
•  
• 1:00 seated climb
• 3 X :10 seated sprint
• 1:00 climb
• 3 X :15 sprint
• 1:00 climb
• 3 X :20 sprint
• 1:00 climb
• 3 X :25 sprint
• 1:00 climb
• 3 X :30 sprint
• 1:00 climb
•  
• 1:00 stand climb
• 3 X :10 seated attack
• 1:00 stand climb
• 3 X :15 seated attack
• 1:00 stand climb
• 3 X :20 seated attack
• 1:00 stand climb
• 3 X :25 seated attack
• 1:00 stand climb
• 3 X :30 seated attack
• 1:00 stand climb

Submitted by Caroline from Bethlehem, PA on 8/2/11
Email: Mcarolineb@verizon.net

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