One way ticket to......

Hello to all of you!

Here's a cycling class of mine. I give cycling for 6 years now, and the people still enjoy it!

First I start with a warming up for about 5-10 minutes. Also with your arms pushing up, low resistance and some speed.

• I start seated, with resistance 8 on a scale from one to ten for 3 minutes, 5 sprints (seated) low resistance. (8 counts sprint, 8 counts rest)
• Then 2 minutes, and 4 sprints.
• 1 minute, 3 sprints
• Half a minute, 2 sprints
• 8 counts, 1 sprint.

Every time after the sprints a short break, and every time when the seated climb gets shorter, more resistance.

I do the same, but the seated climb changes into a jump, 2 counts up, 2 counts down. The sprints are changed in running (don't turn the resistance back).

Then the same, the seated climb changes into a standing climb, and the sprints are standing.

Finally repeat this without rest:

• 3 Minutes seated climb
• 5 Seated sprints
• 3 Minutes jump
• 5 Running
• 3 Minutes standing climb
• 5 Standing sprints

I can tell you, this is enough for more than an hour. The people can't say a word after I'm finished.

If you have some questions, feel free to mail me, and hope you will enjoy this as much as I do!

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