Cycle Ladder Intervals

Here is the pattern and below are a couple songs to use...

A ladder interval is just different cycle techniques at timed intervals

Example Parameters: 15 second intervals, 4 ladder positions with 1 up tension increase every time you are in the saddle

Intervals - 15 seconds each (use seated position as "recovery")

• Start in seat - medium tension (between 1 and 10 this is a 5)
• Go to a hover - rest forearms on handlebars in center, lift butt off seat, stay centered over seat, get "aerodynamic"
• Go to a standing breakaway - reposition hands to ends of handlebars and push but towards back of seat, in a "crouch" - increase speed slightly
• Go to a standing jog - keeping cadence with the song
• BACK TO THE SADDLE - crank tension up 1 notch

Repeat

You can increase interval time, or mix up the techniques

Songs to use:

• Your Mama Don't Dance, Your Daddy Don't Rock n Roll - Poison
• Blondes Have More Fun - Rod Stewart
• Pump It Up - Elvis Costello
• Trouble - PINK
• One Thing - The Fixx
• Freeze Frame - J Geils Band

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