"Sprints come Alive"

• 3 Minute warm up
• 1 Minute seated hill climb sprint (medium resistance)
• 1 Minute recovery
• 1 Minute seated hill climb sprint (medium resistance)
• 1 Minute recovery
• 1 Minute seated hill climb sprint (medium resistance)
• 1 Minute recovery
• 1 Minute seated hill climb sprint (heavy resistance)
• 1 Minute recovery
• 1 Minute seated hill climb sprint (heavy resistance)
• 1 Minute recovery
• 1 Minute seated hill climb sprint (heavy resistance)
• 1 Minute recovery

• 1 Minute seated hill climb sprint (heavy-high candence 22-25/15 seconds)
• 1 Minute rovery
• 1 Minute seated hill climb sprint (heavy-high candence 22-25/15 seconds)
• 1 Minute recovery
• 1 Minute seated hill climb sprint (heavy-high candence 22-25/15 seconds)
• 2 Minute recovery

• 15 Minute seated hill climb (3 levels of intensity/5 minutes, medium, heavy, devilish heavy/ 5 minutes 3 levels = 15 minutes
• 2 Minute "down the hill" sprint transition from devilish to moderate resistance sprint down hill
• 3 Minute recovery

Hope you enjoy this ride.

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