Olympic Distance Triathlon

This is a Cycling pattern from www.turnstep.com. (pattern 15069)

Warm-up: seated flat 1 minute then standing flat 1 minute

Spin-up (increase rpm) by 10 rpm over normal cadence for 30 seconds, then normal cadence for 30 seconds. Repeat 3 times.

The triathlon consists of the following:

Repeat a,b,c,d above for nine cycles, increasing the duration and intensity of each movement as you progress through the workout.

*%mhr = percent of maximal heart rate

 Interval   Standing      Seated       Sprint      Rest-Seated Flat
            Climb         Climb
            time/%mhr     time/%mhr    time (sec)  time (sec)
    1       60/60%        30/60%       10          60
    2       75/68%        30/70%       10          60
    3       90/74%        30/75%       10          60
    4       120/80%       45/82%       10          60
    5       150/85%       45/88%       12          75
    6       180/88%       60/90%       12          75
    7       150/88%       45/92%       15          75
    8       120/85%       30/90%       12          60
    9       90/85%        30/85%       10          60

This class is a great workout for all fitness levels-especially those who wish to challenge themselves. The % heart rate numbers are a guide only-adjust to experience and fitness level of participants.

Trance music (continuous beat) works well with this format. Suggestions: Transport by Oakenfold, Best of Trance vol.1 & 2, Pure Trance vol. 2 % 3



Added by Al Wasser at 2:07 PM on Wednesday, March 23, 2005 EST. Add to favorites (view favorites)
(Email: al.wasser@rrcc.edu)
From: Westminster, Colorado (USA)
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