Sweet Sprinting (1385)
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I teach a 30 minute cycling class. I love hard classes and everyone was complaining about this one!!
Gear 6- 3 minute seated sprint
Gear 6- 6 12second seated sprint. Rest for 10 seconds b/t sprints
Stand and keep a RPM of 65-75 for 1 minute
Gear 12 jumps for 1 minute. 2up 2 down
Gear 7- 6 12 second seated sprints. Rest for 10 seconds b/t sprints
Stand and keep a RPM of 65-75 for 1 minute
Gear 13 jumps for 1 minute 4 up 2 down
Gear 7- 4 minute seated sprint. Try and maintain a 115-125 RPM the entire time
Gear 8- 6 12second seated sprints. Rest 10 seconds b/t sprints
Stand and keep a RPM of 65-75 for 1 minute
Gear 14 jumps. 4 up 2 down for 30 seconds then 3 up 1 down for 45 seconds
Gear 8- 10 10 second seated sprints with 8 second rest b/t
Submitted by amieOU from Oklahoma on 11/16/11
Email: amielexie05@yahoo.com