7 Minute Interval-With Pushups

I was leery about using this class. I didn't know if they would like getting on and off the bike. But they loved it!!!

The interval is 7 minutes. You can repeat as many times as needed to fill your class. I use a scale of 1-10 to determine resistance level. The levels that I used for this class are listed below.

• 5 (sitting)- a little tension; could ride there for 3 minutes at 85% max speed:
• 6 (sitting)- more difficult; could ride there at 85% max speed for 1-2 minutes; I cue "like you are riding through mud":
• 7 (sitting)- a hard seated climb; really having to push and pull the pedals
• 6 (standing)- feels like running but with some resistance
• 7 (standing)- feels like a jog; more of a medium climb

Before we began, I told the class what we were doing, made sure those who did pushups on their knees had a mat or towel handy, and showed them how to put the tension at 10 to stop their legs quickly. I also talked about getting on and off the bike carefully. Then we began!

• 3 Minutes of endurance at Level 5 (some advanced participants take it to a Level 6) with a sprint during the last 15 seconds of each minute.
• 1 Minute climb at Level 7 (Each 7 minute set, I alternated between a standing climb at 7 and a seated climb at 7)
• 1 Minute sprints at Level 6 (We did 5 seconds off and 10 seconds on. Again, each 7 minute set, I alternated between a standing sprint and a seated sprint. If we had done a standing climb at 7, then we did a seated sprint at 6 and vice versa.)
• 1 Minute of jumps at Level 6 (Sometimes we did counts of 8, sometimes counts of 4, sometimes "fast and furious", sometimes a combination of all)
• For the last minute, I cued them to quickly stop their feet, CAREFULLY get off the bike and do 15 pushups, then CAREFULLY get back on the bike and recover for the remainder of the minute. We usually had about 20-30 seconds to recover and get a drink. Obviously the faster you got your pushups done, the more recovery time you had.

After the LAST 7 minute set, we got back on the bike and finished with a 2 minute endurance with no sprints, just a hard continuous race for home!

I made my own CD with music with a good steady beat AND, for each set, I put 2 songs together for a total of 7 minutes.

Hope you can use it!

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