Velodrome sprints

This is a Cycling pattern from www.turnstep.com. (pattern 13683)

I went to watch a friend race at our local velodrome last summer and the feature event was a 150 lap race with a point sprint every fifth lap. I modified this to fit a 45 minute spin class as follows.

Heart rate monitors are needed but this can be done using percieved excertion as well - 1 being the easiest and 10 the hardest.

Begin with a 3 minute warm up - heart rates should be at 80% by the end of the warm up.

Ride for 3 minutes at 80%

Sprint to 90% + (anerobic) for 30 seconds.

Return to 80% for 3 minutes.

Repeat

The idea is to recover at 80% and then continue.

I watch my class and if they look strong I will incerase the 90% interval to 1 minute

The timing is not precise so I usually watch the clock in our spinning room to keep it at 45 minutes.

I usually use a good up-tempo rock cd with this routine

My class loves this routine and it is a great work out.



Added by Dick at 10:15 PM on Wednesday, October 8, 2003 EDT. Add to favorites (view favorites)
From: Milwaukee, Wisconsin (USA)
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