Hills and Thrills (1380)
Login to rate this routine
Goal: To build muscular strength & cardio endurance. HR Goal: to stay between 75% & 85 %. RPE: 6-8 or RPMS 60-80. Class time 45 min to 1 hour.
1.Warm up- 5-6 min start in a seated flat with light resistance warmimg up entire body and using some cueing and motivational words to get your class in correct frame of mind. Gradually add resistance until you feel you are on a real road but keep HR to 65% maximum and RPMS 60-80.
2. Seated flat/sprints 4 min 70 Rpms. Start off on a flat road with 20 sec heavy-resistance sprints with 1 min rest between 4 X's.
3. Seated climb 60 RMPS. first hill resistance. Encourage riders to sit back and let the music push them up the hill increasing resistance 2X's HR:75%.
4. Hill Jumps 60 RPMS, 20 jumps; rest 30 sec repeat 4X's. Smooth transitions in and out of the saddle to standing climb. Heavy resistance and maintain proper form, 4 min
5. Seated climb/ standing Climb. Heavy resistance 10 min, add resistance every minute for 5 minutes and take off for 2 minutes then add back on. When they feel resistance is too difficult or they feel the need to stand and climb. HR 85% RPMS 60.
6. Seated flat/ recovery. Back in the saddle to recover and hydrate, flush legs after that long hill and prepare for the next hill. Refocus their minds on the rest of the ride and use whatever engery they have left in the tank to make it count. HR: 75& 80 RMPS 3-4 minutes
7.Seated climb/standing climb another long hill 10 minutes. add resistance every 5 minutes, take off for 2 mintues, then add back on. Heavy resistance make it count. HR; 85 % RPMS 60.
8. Seated flat/ jumps, Start first 2 minutes in seated flat and recover from previous hill. Then at the 3 minute mark start your jumps for 1 minute. HR 75% 80 RPMS
9. Standing climb. Last and final hill. Remind class that this is their last hill before heading home. They are encouraged to have enough resistance to feel the hill and use their discrection as to how steep the hill will be HR: 80 % 60 RPMS 6-7 minutes.
10. Warm down, release the resistance and bringing that HR down. Hydrate and flush those legs out.
Submitted by Extreme Gears from Apple Valley Ca. on 8/10/11
Email: roxannesturges@gmail.com