20 minutes


45 seconds seated SP – 15 seconds seated MP
Increase by 5 seconds per minute for 7 minutes in middle pace

3 minutes standing SP

45 seconds seated SP – 15 seconds seated MP
Increase by 5 seconds per minute for 7 minutes in middle pace

3 minutes standing SP

Explanation

The way the program is built up is that you start with 7 minutes seated and 3 minutes standing afterwards. Repeat this 2 times. The first 7 minutes seated will progressively get more demanding because you have to accelerate every minute. The first acceleration is 15 seconds followed by 20, 25, 30, 35, 40 and finally 45 seconds. If you want to make the program more demanding you can ride the second interval with standing accelerations.

The program does not demand much of the students' technical skills (as long as you work seated) and therefore it can be used at all levels (except for beginners)

Recommended music tempo = 130-140 BPM

Glossary:

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

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