Hill Climb Heaven

This is a Cycling pattern from www.turnstep.com. (pattern 15899)

I tried this in my cycle class last night and it was wicked!!!! Try with 2 long songs (6-7 minutes each) about 120-140 BPM. I like to time my intervals with the beat counts rather than the clock. 16 counts is approximately 15 seconds. That way I'm not staring at the clock the whole time and people can count for themselves (they like that).

Start in an easy gear.

Song #1

Repeat 4 times (each time adding resistance). The last time increase the intervals to 32 counts

At this point they will have added 4-5 turns of resistance and should be at about a 7-8 on rate of percieved exertion (our bikes have lots of "play" in the resistance knob).

Song #2

Starting with the gear you left off with

Now, add to the time

They will be hurting by now, but if you have time, be wicked and tell them to repeat the last round again with one more turn of the tension knob. Repeat as neccessary!!!

When riding with one arm behind back, cue to keep hips back and back flat, no "death grips" on handlebars. This is advanced and not for everyone.

Used Ferry Corsten's "Fire" for the first (extended version), and Open Air's version of "7 Nation Army" for the second



Added by Alison at 9:53 AM on Wednesday, June 7, 2006 EDT. Add to favorites (view favorites)
From: St. Louis, Missouri (USA)
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