Tiff's Cycling Class #1

Okay, so this is my first time posting a class. I use this website all the time and it's very helpful. I don't teach my classes by song because I get bored so I probably do mine a little different than most.

Warm-up

5 Minute hill
30 second standing climb/30 second hover
-increase resistance every minute

45 second push-ups/15 second seated sprint
30 second push-ups/30 second seated sprint
15 second push-ups/45 second seated sprint
30 second push-ups/30 second seated sprint
45 second push-ups/15 second seated sprint

4 Minute hill
30 second seated/30 second jumps
- increase resistance every minute

Pyramid (seated climb, standing climd, hover, seated sprint, recover
- 15 seconds each 5xs

5 Minute hill
30 second standing/30 second still jog

45 second slide/15 second standing sprint
30 second slide/30 second standing sprint
15 second slide/45 second standing sprint
30 second slide/30 second standing sprint
45 second slide/15 second standing sprint

If there is time left over I just throw in some rolling hills, changing the resistance every 15-20 seconds.

Cool down

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