Hill and attack loops

This is a Cycling pattern from www.turnstep.com. (pattern 16689)

Hi all; This class uses normal aerobic music of 150- 160 bpm. Start with the warm up easy ride adding some resistance at about 3 minutes tell the class to feel some drag on the wheel continue till 5 minutes or so. The first part lasts 20 minutes...Get the class to add resistance then:

Standing hill climb 15 seconds out the saddle, have them sit down and keep that resistance on for another 45 seconds thats 60 seconds of hill now drop the resistance and get them to sprint for 15 seconds, then turn it back up and repeat.

So the first 20 minutes should look like this...

My class tells me that when they do this class with me (time flies). Hope you can understand this and try it out...

Added by Steve Kilpin at 9:22 PM on Friday, December 7, 2007 EST. Add to favorites (view favorites)
(Email: sandkil@optusnet.com.au)
From: Adelaide, South Australia (Australia)
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