HILLS, HILLS, AND MORE HILLS

This is a Cycling pattern from www.turnstep.com. (pattern 16875)

This pattern goes well with any mixed cd 135bpm/32 count. The fast pace keeps the class motivated to climb the hills. This is geared to really focus on building and toning your legs. ENJOY!!!

A. 5 Minute warm up

B. 3 Seated sprints 30 seconds/30 second recovery

C. Seated climb switching gears every thirty (30 seconds) starting at gear 5 (30 seconds), 6 (30 seconds), 7 (30 seconds), 8 (30 seconds), 9 (30 seconds), 10 standing hill for 1 minute, back seated 9 (30 seconds), 8 (30 seconds), 7 (30 seconds) 6 hover for 1 minute, 5 sprint for one minute, one minute recovery.

D. 3 Seated sprints 30 seconds/30 second recovery

E. Standing climb 45 seconds out the saddle, last 15 seconds in the saddle starting at gear 5 45/15, 6 45/15, 7 45/15, 8 45/15, 9 45/15, 10 standing out the saddle one minute, 9 45/15, 8 45/15, 7 45/15, 6 hover for one minute, 5 standing sprint for one minute, one minute recovery.

F. @ gear 7 1 minute standing sprint, standing jog 30 seconds, hover 30 seconds, seated flat road 30 seconds, seated sprint 30 seconds, one minute recovery (repeat F twice). (Total 39 minutes)

G. 5 minute cool down

*****NOTE*****to make this a 60 minute work out ****do section A, B, C, D, E, C, E, (F only once) and then G. Anyone who tries this, please feel free to email me and tell me how you like it!



Added by Mszx9 at 2:03 PM on Monday, September 15, 2008 EDT. Add to favorites (view favorites)
(Email: mszx9@yahoo.com)
From: North Carolina (USA)
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