Burnin' Rubber

This is a Cycling pattern from www.turnstep.com. (pattern 5756)

This is an interval workout utilizing spinning bikes and a large open area.

Warm up: 5- 8 minutes cycling

Work Interval: (approximately 2-3 minutes) run 2 "suicides." Suicides are generally done on a basketball court or another lined area such as a football field. Start at line A, run fast forward and touch line B; run back fast and touch line A; run forward fast and touch line C; run back fast and touch line A; etc. Continue process until you go to line E. Repeat suicide.

                |   |   |   |   |
                |   |   |   |   |
                A   B   C   D   E

Rest: 2 minutes ACTIVE recovery on bike

Work Interval: 3 minute hill climb on bike. 1 minute moderate; 2nd minute seated hill climb; 3rd minute standing climb.

Rest: 2 minutes ACTIVE recovery on bike

Repeat Work Interval and rest for a total of 3 times (suicide, rest, hill, rest, suicide, rest, hill, rest, suicide, hill). Then finish with a 5-8 minute cool down. Don't forget to stretch!!

This is an advanced workout that is very challenging. My class loved it - brought back memories of high school basketball practice!

Give it a try -- Go Team!

Added by Tina Schmidt at 12:40 PM on Wednesday, November 10, 1999 EST. Add to favorites (view favorites)
(Email: tinaschmidt@mindspring.com)
From: Highland, Indiana (USA)
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