Holy hard!!!

This is a Cycling pattern from www.turnstep.com. (pattern 16740)

Hill Attack-
3 full turns stand 30 seconds, take down 1 turn sit 30 seconds, take 1 more turn down sprint 30 seconds. Repeat for 45, 60, 90.

Pyramid-
Stand 30 seconds (heavy), Seat 30 seconds (Medium), repeat for 45, 60, 90.

Hovers- Enter Sandman- Metallica 5:33
1 minute heavy hover, sit 30 seconds, repeat until song is over

Seated/standing hill climb-
2 1/2 mintues seated climb, 2 1/2 standing climb. Add gear every 1:15.

Downhill standing run-
2 minute standing run (heavy), 2 minute standing run/sprint (medium to light). Take gear away every 1 minute

Hill climb-
1 minute at a 6
1 minute at an 8
1 minute at a 10

I don't know what to call this-
Add 1 full turn out of saddle 30 seconds, take gear off recover 30 seconds
Add 2 full turns out of saddle 45 seconds, take gear off recover 45 seconds
Add 3 turns out of saddle 60 seconds, take gear off recover 60 seconds
Add 4 turns out of saddle 90 seconds, take gear off recover 90 seconds

Sprints-
10 second sprint/ recover 20 seconds
20 second sprint/ recover 20 seconds
30 second sprint/ recover 20 seconds
40 second sprint/ recover 20 seconds
50 second sprint/ recover 20 seconds
60 second sprint/ recover 20 seconds

Cool down/stretch-

Recover when needed...

If you have any question feel free to ask.. Have fun!!!!!



Added by Keely at 1:17 PM on Tuesday, February 19, 2008 EST. Add to favorites (view favorites)
(Email: Kiwey28@aol.com)
From: Spokane Washington (USA)
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