Just another Cycling Class #2

This is a Cycling pattern from www.turnstep.com. (pattern 16696)

One routine I like to do is called a Tabata Interval workout.

First round:

Saddle - R5 - 20 seconds. Sprint 10 seconds. Recover, add 1/4 turn. Do this 8x total adding 1/4 turn each time. Total 4 minutes.

Second round:

Standing run - R6- exact same workout as Round 1

Third round:

Pos 3 - R7 - exact same workout as Round 1

The sprints should be ALL OUT as you are only sprinting for 20 seconds. Should go anaerobic within that time and only 10 seconds to recover. AWESOME, one of my favorites.

That is 12 minutes of hard work. I will throw in a 3 minute song to complete 100 jumps in that 3 minutes in between the rounds and one at the end. Add a 60 seconds. recovery after the 100 jumps leads you to about 24 minutes total time. Do this 2x and you have a 48 min. class, plus 5 minutes warm up and 5-7 minutes cool down will complete a 1 hour class. If you only teach a 45 minute class, only do the 3 rounds, and add a fourth to combine all three positions. Example would be:

Saddle - R5 - 20 on/10 off 6x, Stand - 20/10 6x, Pos. 3 - 20/10 6x, always turning the resistance up 1/4 turn, then finish off with a 3-5 minutes. song to complete 100-200 jumps.

More than anything HAVE FUN!!

Email if you have any questions!

Added by Carole Gill at 5:13 PM on Wednesday, December 12, 2007 EST. Add to favorites (view favorites)
(Email: Robhunt98@gmail.com)
From: Austin, Texas (USA)
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