Hill and attack loops

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...

• 15 Seconds out the saddle
• 45 Seconds in the saddle
• 15 Seconds sprint
• Then repeat that straight away...
• Now...30 seconds out the saddle
• 30 Seconds in the saddle
• 15 Seconds sprint
• Then repeat that straight away...
• Now...45 seconds out the saddle
• 15 Seconds in the saddle
• 15 Seconds sprint
• Then repeat that straight away...
• Now...60 seconds out the saddle
• 15 Seconds sprint
• Then repeat that straight away...

• NOW...work back with a 45 seconds out the saddle
• 15 Seconds in the saddle
• 15 Seconds sprint

• 30 Seconds out the saddle
• 30 Seconds in the saddle
• 15 Seconds sprint

• 15 Seconds out the saddle
• 45 Seconds in the saddle
• Now finish that off with a 60 seconds sprint and have the recover for 90-120 seconds...

• NEXT... 20 minutes starts 1x 60 seconds sprint,
• Two minutes HILLS add resistance every 15 seconds,
• Four minutes seated hill add resistance every 30 seconds (cue them not to turn it too much too quick )
• That's 8x turns, 1x 60 seconds sprint...
• RECOVER 60 seconds AND REPEAT...
• Then cool down stretch 5 minutes

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

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