"Hills of Torture"

• 3-Minute warm up
• 4-Minute rolling hills/ 1 minute seated hill/ recover 30 seconds/ repeat 40%, 50%, 60% 70% resistance
• Recover -1 minute
• 5-Minute seated climb 60% resistance
• 1-Minute recover
• 3-Minute reverse jumps 60% resistance
• 1-Minute recover
• 5- 20 seconds seated hill sprints 60 % resistance (20 seconds sprint-40 recoverey) This will wear them flat out !!!
• 6-Minute standing climb, each minute, 30%, 40%, 50%,60%,70,% and 80% and then immediateley go into a :
• 3 Minute seated climb at 70%
• Recover 1 minute
• 4-Minute seated flat at 40%
• 5-"Jumping sprints" 20 seconds 60% resistance
• 3-Minute cool down

If this ride is done right, your body will speak another language for days. Let me know what your class thinks...

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