Cycle of Strength and Endurance

This ride has challanged the most advanced classes. I would not recommend this ride for anyone else.

Cycle of Strength and Endurance

• 3 Minute warm up
• 5 Minute rolling hills , 70% resistance (30 seconds on/30 seconds recovery)
  1 Minute recovery
• 3 Minute run, 1st minute-moderate, 2nd minute-light heavy, 3rd minute-heavy
  1 Minute recovery
• 4 Minute reverse jumps- heavy resistance 70%
  2 Minute recovery
• 5 Minute standing sprints, position 2, 15 seconds on/30 seconds recovery 60%
  1 Minute recovery
• 3 Minute seated climb 80% resistance
• 3 Minute standing climb 85% resistance
  2 Minute recovery
• 1 Minute heavy jumps 70%
• 1 Minute heaviest ever standing climb 85-90%
  2 Minute recovery
• 2 Minute moderate sprints (10 seconds on/ 10 seconds off) you need to have plenty of resistance.

RECOVER!!!

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