30 second add ons

Hi everyone! Some people call this a ladder. It's super easy to teach and people seem to love it!

After the warm up you build a ride 30 seconds at a time, always starting from the beginning. ie:

• 30 Second sprint on a flat road
• 30 Second recovery
• Repeat the sprint and then add a 30 second seated hill (or whatever you want) (total work period is 1 minute)
• 30 Second recovery
• Repeat sprint, then hill, then add on the next 30 second drill to bring you to a 1.5 minute work interval.
• Then you just keep adding 30 second intervals until the end of the class. I find for an hour class, I can usually squeeze in 12 different drills, so that the last time through, it's a 6 minute ride.

This can be pretty challenging, so I like to use it for my hard core groups!

Thank you everyone for sharing all your great patterns! I use this site all the time, and now I'm finally giving a little back!

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