19 minutes


3 minutes standing SP
1 minute seated MP

1 minute down hill

3 minutes standing SP
1 minute seated MP

1 minute down hill

3 minutes standing SP
1 minute seated MP

1 minute down hill

3 minutes standing SP
1 minute seated MP

Explanation

You begin with 3 minutes standing SP with some resistance. After this you sit down and accelerate to MP (loosen the resistance a bit). Afterwards you ride down hill for 1 minute with low resistance.
Repeat this 4 times in all. Motivate your class to work harder for each round. The program is not suited for beginners because of the many standing intervals

Recommended music tempo = 130-140 BPM

Glossary:

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

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