Cycle Fun

I used this for my 45 minutes class.

• 2 Minute warm-up to 50% of heart rate max
• 3 Minute warm-up to 70% of heart rate max

• 1 Minute standing climb
• 2 Minutes standing climb
• 30 Second sprint
• 30 Second recover

• 1:30 Standing climb
• 2:30 Seated climb
• 30 Seconds sprint
• 30 Seconds recover

• 2 Minute standing climb
• 3 Minute seated climb
• 30 Second sprint
• 30 Second recover

• 2:30 Standing climb
• 3:30 Seated climb
• 30 Second sprint
• 30 Second recover

• 1 Minute freestyle

• 2 Minute seated climb
• 3 Minute standing climb
• 30 Second sprint
• 30 Second recover

• 1:30 Seated climb
• 2:30 Standing climb
• 30 Second sprint
• 30 Second recover

• 1 Minute jumps
• 1 Minute freestyle

• 2 Minutes to 50% heart rate max
• 3 Minutes to 20% heart rate max

END!!!

I usually should out level 5 to refer to 50% of heart rate max. I explained this with a simplified RPE scale saying that 100% of HRMax is what you could do for a maximum of 1 minute. So, a level 8 (80%) would be slightly lower than that and you could probably do a level 8 for a max of 5 minutes and then need a rest.

Have FUN!

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