The Wave (about 10 minutes with my setup)

This is a favourite drill in my evening class...

I call it "The Wave" because it ends up looking like a crowd doing the wave. There is always one joker who takes their hand off their bars and actually just waves at me in the front!

• Participants in my class are set up in two rows of 5 (totaly ten bikes) so I have the front and back sets go up and down together.
• Participants increase intensity to their 60-70%, or RPE 6-8. We start their right and move to the left.
• Everyone starts seated, then the front and back person on my far right move from seated to a standing jog for 30 seconds while everyone else stays seated.
• After 30 seconds, the next two move to standing, and all the way across until everyone is in a standing jog. Then we move back, the people on the right move to seated, then a new set sits after each 30 second set.
• I am usually in the middle, so I make my changes with the middle group. It's a great drill when the seated people cheer on the standing people, because everyone gets an equal amount at each type.

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