Tempo Interval Challenge

This is a Cycling pattern from www.turnstep.com. (pattern 5510)

Here's an indoor cycling drill I've been using. My students tell me they love it! It's best for experienced indoor cyclists, and heart-rate monitors are essential. Music should be instrumental (trance/new age). First, I have the class stabilize their heart rates just below the anaerobic threshold (around 80-85% maximum heart rate) for 5 minutes or so. Then, I have them increase their heart rates to just slightly above the anaerobic threshold (around 88%; not over 90%)--and we stay there for 10-15 minutes. It is very important not to let participants go all-out here. The idea is to remain low-end anaerobic, burning muscle glycogen, increasing endurance. By the end of the drill, lactic acid has built up and all your motivational skills will come into play! I like to have the class visualize their "own hill"--it can be an actual hill or an emotional/spiritual hill--and picture themselves climbing it successfully. NOTE: if you have anyone in class whom you feel should not attempt this, simply have them stay in their aerobic zone the entire time. It's still fun!

Added by Claire Sauer at 1:25 PM on Saturday, October 2, 1999 EDT. Add to favorites (view favorites)
(Email: claire1@nauticom.net)
From: Pittsburgh, Pennsylvania (USA)
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