Endurance Loop

Use fun aerobic CDs with BPM between 140 & 150, so there are no pauses between songs ("Baby Boomers" from Pro Motion work great!)

• 1 Minute seated flat road at 65% effort or low zone 3
• 2x 1 minute hills; add tension every 15 seconds 3 times, recover 15 seconds
• 4 Minute climb, add tension every 30 seconds, cueing "moderately challenging", "uncomfortable", "very challenging", "earn the right to come out of the saddle", and finally 90% or zone 4, for the last 30 seconds.
• 1 Minute out of the saddle at "comfort zone" to recover

This is an 8 minute "loop" so I warm-up for 5 - 8 minutes, do 3 or 4 "loops" depending on the length of class, then finish with some speed intervals, and a stretch!

I teach variations on the "loop" theme every tuesday and class is PACKED!!!

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