Endurance loop #5

This is an endurance loop that really kicks butt! I like to use pre-recorded aerobic music with a steady tempo of 140 - 160 BPM (70 - 80 RPM's) depending on your group and how hard they want to work. Classic Rock , and 80's Hard Rock are 2 of my favorites.

• Warm- up for 4 - 6 minutes
• Seated 4 minute climb, add tension every 30 seconds to zone 4 (max effort) for the last 30 seconds, follow with a 2 minute standing at "comfort zone"
• 3 Minute climb (seated) followed by a 3 minute stand
• 2 Minute climb (try adding gear every 15 seconds for this one!)
• Followed by a 4 minute stand (this is tough, try adding some "diversionary stuff, like position changes and tempo changes)
• Here I do a short "recovery": 1 minute seated hill, adding gear every 15 seconds, followed by a 1 minute standing run
• Then we start over in the opposite order...
• 2 Minute seated climb - 4 minute standing
• 3 Minute seated climb - 3 minute standing
• 4 Minute seated climb - 2 minute standing
• Finish up with rolling hills or if your group hasn't had enough, surges!

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