20 minutes long intervals


1 minute seated SP
1 minute standing SP

1 minute seated SP
2 minutes standing SP

1 minute seated SP
3 minutes standing SP

1 minute seated SP
4 minutes standing SP

1 minute seated SP
5 minutes standing SP

Explanation

This week's program is a long and tough interval. It is important to provide some foci during the program. This could for example be to work with their standing technique or to focus on the physiological sensation during the work.

The program is not suited for beginner's lessons 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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