2min/2min Drill

I use this site for ideas so I thought I'd throw one in to help someone out!

This is a drill that you can modify for any amount of class time.

Use just 2 gear settings but change what you are doing every 4 minutes.

First 2 minutes on Flat Road, 2 minutes on a Hill.

For instance:

• 4 Minutes maintain cadence at 20-22 (changing the gear halfway)
• 4 Minutes 30 seconds sit/30 seconds stand
• 4 Minutes jumps (varying 2/4/8 count)
• 4 Minutes 15 second sprint/15 second recover
• 4 Minutes 15 seconds each: walk/jog/run/sprint gradually building speed, 18-20 cadence for walk, 20-22 cadence for jog, 22-25 cadence for run, 25-27 cadence for sprint
• 4 Minutes Riders choice for speed (usually done halfway through class for a "break" but don't let heart rate come down too much!)
• 4 Minutes 15 stand recover/10 sit sprint, 15 stand recover/20 sit sprint, 15 stand recover 30 sprint; on Hill portion you could sit to "recover" stand to run/sprint

Use your imagination!

During warm up I would have participants check the bike's dial to find their flat and hill and remember those spots to easily make the transition.

I will warm up for 10 min/cool down/stretch for 10 min and do the above drill for all the time between

Have fun!

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