1 minute Push

This is a Cycling pattern from www.turnstep.com. (pattern 11821)

This is a great drill toward the end of your workout when you have some that are wanting more and some that have obviously had enough. I got this drill from a workshop a couple of years ago, but whenever I use it I get great response after it. They are spent, but they did it to themselves...

Set them up by saying these are one minute intervals where you will choose how long your work interval is. There are three options:

I usually do 4 - 5 of these one minute intervals. I tell them to decide during the rest interval which choice #1,#2, or #3 they will do and to stick with that choice through the one minute. Their goal should be to reach 85-90% during their work interval so I usually tell them they are choosing to work furiously for 15 seconds, rest 45 seconds, or nice and hard for 30 and rest 30 or the 3rd option- work hard and steady take 45 second to reach 90% and get a very short rest. This makes is ok for those that may be tired and want only 15 seconds of work.

Thanks to everyone that keeps this site going. I can always count on some great ideas for all the classes I teach!



Added by Ann VZ at 1:43 PM on Wednesday, June 26, 2002 EDT. Add to favorites (view favorites)
From: Antelope, California (USA)
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