Break and Chase

• I have the class increase their tension to a steady standing climb. Climb for 30 seconds or so to make sure everyone has the correct tension.
• I then pick one person to "break away" from the pack with a standing sprint for 5 seconds.
• After the 5 seconds, I rally the group to "chase" the sprinter with a standing sprint for 10 seconds. (The sprinter continues to sprint).
• After the 10 second chase, the entire group returns to their steady standing climb pace for 10 seconds and then I choose another person to break.
• The pattern continues until everyone has had a turn to break away. Although it's hard when the instructor is in major oxygen debt, the class enjoys it more when the "breaks" are picked at random, instead of just going in a circle around the room or up and down the rows. If the class is full, it becomes quite a long set.
• The "break" and "chase" times can be increased for more advanced classes. I have also tried this seated, but enjoy the standing chases more.

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