Resistance Pyramid

My class LOVED this! There are no rest breaks so advise your class to go at their own pace - only adding the resistance if they can handle it! This class is a 46 minute class (5 minute warmup/36 minutes of active work/5 minute cooldown). I used a cd with 135 bpm & higher so the class would keep their pedal pace strong even as we added resistance.

• 5 Minute warm up/stretch

• Seated flat - 30 seconds. (becomes a seated climb)
• Sprint/run - 30 seconds.
• Jumps - 30 seconds. (becomes hill jumps)
• Standing flat - 30 seconds. (becomes a standing climb)
• Standing run/pick up pace - 30 seconds.
• Jumps - 30 seconds. (becomes hill jumps)

• Repeat this loop 5x adding a 1/2 turn resistance, going up hill!
• Then repeat again decreasing resistance 6x, going back down the hill!

• 5 Minute cool down/stretch

If you have any questions please email me! I have gotten many great ideas from this site and thought it was time to give back!!!!

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