1 minute standing SP
30 seconds seated MP (with the same resistance)
Repeat 6 times
A simple program. It is easy to explain and therefore it is easy for your students to figure out and adjust the resistance, which will yield a better result as well as more pleasure by training.
The program does not demand much of the students' technical skills, especially because they will ride seated MP, and hence it can be used at all levels.
Recommended music tempo = 120-140 BPM
SP = Single pace
MP = Middle pace
DP = Double pace