10 minutes

45 seconds seated SP
15 seconds seated ACC

45 seconds standing SP
15 seconds standing ACC

Repeat 5 times


A very simple program where you begin with seated SP for 45 seconds and then accelerate for 15 seconds. After this you ride 45 seconds standing and accelerate for 15 seconds. You continue like this for 10 minutes.
The program is not suited for beginners because of the standing ACC's.

Recommended music tempo = 130-140 BPM


SP = Single pace
MP = Middle pace
DP = Double pace

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