5 minutes


45 seconds standing SP
15 seconds sitting ACC

Repeat 5 times

Explanation:

This program suggestion is intended for the ending of the lesson. There will be ridden 45 seconds standing SP followed by 15 seconds seated, where you have to accelerate as much as you can with the same resistance.
The standing intervals ensure that you never get a pause and therefore it will get harder by the minute. It is important to stress that the resistance has to remain unchanged when you accelerate, which ensures that the cadence is kept at a sensible level.

The program can be used for all target groups, but it is recommended that beginners run through the entire interval seated.

Recommended music tempo = 130-140 BPM

Glossary:

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

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