Cycle Intervals (not for the weak!)

Hey all! It's been awhile since I contributed, but here's an simple but challenging cycle ride. I teach to the cadence of the music, so this ride is performed with a continuous play CD of choice, bpms 140-150.

I teach the schwinn/reaction cycling format:

• Zone 1: warmup/cool down (50-65% mhr) little resistance.
• Zone 2: seated flats/standing jogs (65-75%) resistance added, but riders should be able to breathe through nose
• Zone 3: challenging hills, seated and standing, sprints (75-85%) riders breathe through nose & mouth. I cue "bottom of zone 3" (75-77%) "middle of zone 3" (77-82%) "top of zone 3" (82-88%) (dont fret if folks dont know percentages~cue them through the intensity of their breathing. by top of zone 3, they should be working as hard as they can with given resistance at cadence with o slowing down or going anaerobic)
• Zone 4: 88-92% mhr.

INTERVAL 1:

3 minute warmup to establish cadence (matching the pedal speed to the song beat)

3 minutes top of zone 3 in saddle (sustaining top of 3 in saddle is hard!) Cue: gear back to zone 2 and do breakaway sprints for 15 seconds on/15 seconds off for 3 minutes. (make sure that when they release sprint speed they come back to song cadence.)

Repeat 3X.

This will take about 20 minutes. If you have a class that needs recovery. If not, it will be 18 minutes.

INTERVAL 2:

Repeat above with this change: 2.5 minutes top of zone 3, 30 seconds zone 4 (attain zone 4 by maintaining cadence but adding resistance)

You've now spent almost 40 minutes in saddle.

INTERVAL 3:

1.5 minutes top of zone3 in saddle, then add resistance and stay 30 seconds zone 4 then come to standing & maintain cadence for 1 more minute (by coming out of saddle you have returned to zone 3, but in a standing position.)

Slow down, gear back, sit back and do the breakaway sprints 15 seconds on/15 seconds off for 2 minutes.

Repeat 3X

Total time: 55 minutes

You can vary the times to suit your membership, and if you have very strong riders (as I do) you can let the last 90 seconds go to zone 4 either by adding weight to your sprint or staying out of saddle and sprinting with weight.

CAVEATS: most of this ride is in saddle, so it is designed to really work quads/hams & burn calories. Let members stand whenever they need a break. The challenge is to MAINTAIN CADENCE! Cadence first than layer on resistance.

Email me with ?'s
veganpeace~kyle

< < Previous Cycling pattern - Next Cycling pattern > >

	Main page - Moves - Music - TBB - Wearables!
	Patterns: Disclaimer / Search / Stats / RSS / Add
	View patterns by month June 2009 May 2009 April 2009 March 2009 February 2009 January 2009 December 2008 November 2008 October 2008 September 2008 August 2008 July 2008 June 2008 May 2008 April 2008 March 2008 February 2008 January 2008 December 2007 November 2007 October 2007 September 2007 August 2007 July 2007 June 2007 May 2007 April 2007 March 2007 February 2007 January 2007 December 2006 November 2006 October 2006 September 2006 August 2006 July 2006 June 2006 May 2006 April 2006 March 2006 February 2006 January 2006 December 2005 November 2005 October 2005 September 2005 August 2005 July 2005 June 2005 May 2005 April 2005 March 2005 February 2005 January 2005 December 2004 November 2004 October 2004 September 2004 August 2004 July 2004 June 2004 May 2004 April 2004 March 2004 February 2004 January 2004 December 2003 November 2003 October 2003 September 2003 August 2003 July 2003 June 2003 May 2003 April 2003 March 2003 February 2003 January 2003 December 2002 November 2002 October 2002 September 2002 August 2002 July 2002 June 2002 May 2002 April 2002 March 2002 February 2002 January 2002 December 2001 November 2001 October 2001 September 2001 August 2001 July 2001 June 2001 April 2001 March 2001 February 2001 January 2001 December 2000 November 2000 October 2000 September 2000 August 2000 July 2000 June 2000 May 2000 April 2000 March 2000 February 2000 January 2000 December 1999 November 1999 October 1999 September 1999 August 1999 July 1999 June 1999 May 1999 April 1999 March 1999 February 1999 January 1999 December 1998 November 1998 October 1998 September 1998 August 1998 July 1998 June 1998 May 1998 April 1998 March 1998 February 1998 January 1998 December 1997 November 1997 October 1997 September 1997 August 1997 July 1997 June 1997 May 1997 April 1997 March 1997 February 1997 January 1997 December 1996 November 1996 October 1996 September 1996 August 1996 July 1996 June 1996 May 1996 (earliest)	View patterns by type Body Sculpting Cycling BoxAerobics Stability Ball Step Hi/Lo (floor) Abs Quad Step Warmup/Cooldown Double Aquatic Funk Slide Other