Pick up where you left off and ADD ON!

I love this one...and my classes seemed to as well! I do this after a warm up of approximately 10 - 15 minutes.

Main Set of a Cycling Class

• Begin with a flat spin (70% effort)
  Add a seated sprint (85% effort)
  :30 seconds each, back to back, repeat 4 times
  Rest 1 minute
• Pick up where you left off...Seated sprint (85% effort)
  Add a seated climb
  :30 each, back to back, repeat 4 times
  Rest 1 minute
• Seated climb
  Add a standing climb
  :30 each, back to back, repeat 4 times
  Rest 1 minute
• Standing climb
  Standing sprint (85% effort)
  :30 each, back to back, repeat 4 times
  Rest 1 minute
• Standing sprint (85% effort)
  1 inch off the saddle climb, slowing it down
  :30 each, back to back, repeat 4 times
  Rest 1 minute
• 1 Inch off the saddle climb, slowing it down
  Squats or "Steady climbs" as I call them
  :30 each, back to back, repeat 4 times
  Rest 1 minute
• Squats or "Steady climbs"
  Single Jumps
  :30 each, back to back, repeat 4 times
  Rest 1 minute
• Single Jumps
  Back on the flats (70% effort)
  :30 each, back to back, repeat 4 times
  Rest 1 minute

Can repeat one of each for the last 4 minutes or let your class choose what they want to do or mix it up! If 4 minutes don't work...do your choice of intervals. I use Rob Glick's Ultimate Dance Party by Dynamix!

Hope you understand it...and try it out!

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