Sweaty Sets (1381)
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This Routine can be used for Real Ryder or regular cycling. X 3=do it 3 times
For this routine I used John Sines aerobics music called party Rock. I ran it through an I-pod AP that I have called "Tempo Magic"...using Tempo Magic, I can speed-up or slow down the music and the music is seemless....lots of fun, hope you enjoy it!
If used for regular cycling, leave out the turning set altogether or add a new set of your own.
For each of these sets do either attacks, turns, jumps etc. for :10/:15/:20/:25/:30...each 3 X...When to Rest and length of rest decided by teacher
ATTACKS...if the attack is :10, I usually do :10 in saddle too but actively working while seated
- :10 X 3...rest
- :15 X 3...rest
- :20 X 3...rest
- :25 X 3...rest
- :30 X 3...rest
TURNS...use this for Real Ryder bikes
- :10 X 4...turn right for :10/ sweep left for :10/ right for :10/ left for :10
- :15 X 4...or u can go left/right/left/right...u decide
- :20 X 4
- :25 X 4
- :30 X 4
CLIMBS...rest between sets
- :10 seated/:10 standing X 3
- :15 seated/:15 standing X 3
- :20 seated/:20 standing X 3
- :25 seated/:25 standing X 3
- :30 seated/:30 standing X3
JUMPS...work time is same as rest...rest is a jog
- :10 jumps/:10 jog X 3
- :15 jumps/:15 jog X 3
- :20 jumps/:20 jog X 3
- :25 jumps/:25 jog X 3
- :30 jumps/ :30 jog X3
SPRINTS
- :10 on/:10 off X 3
- :15 on/ :15 off X 3
- :20 on/ :20 off X 3
- :25 on/:25 off X 3
- :30 on/:30 off X 3
contact me with any questions Mcarolineb@verizon.net thanks, Caroline
Submitted by Caroline from Bethlehem, PA on 8/21/11
Email: Mcarolineb@verizon.net