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