16 minutes


1 minute seated MP
30 seconds standing MP
Repeat 5 times (7.5 minutes)

1 minute down hill (low resistance – high tempo)

1 minute seated MP
30 seconds standing MP
Repeat 5 times (7.5 minutes)

Explanation

The program is simple and uses ”the joy of repitition”. The first 7.5 minutes are an accumulation of intensity. Relax your legs with 1 minute down hill after this and repeat the program.
The program is not suited for beginners because of the use of middle pace, which is quite difficult to do standing, but otherwise it can be used widely. By changing MP to SP the program can be used on all levels.

Recommended music tempo = 120-140 BPM

Glossary:

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

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