9 minutes (2)


15 seconds standing SP - 45 seconds seated ACC – 30 second pause
15 seconds standing SP - 45 seconds seated ACC – 30 second pause
30 seconds standing SP - 30 seconds seated ACC – 30 second pause
30 seconds standing SP - 30 seconds seated ACC – 30 second pause
45 seconds standing SP - 15 seconds seated ACC – 30 second pause
45 seconds standing SP - 15 seconds seated ACC – 30 second pause

Explanation

Short intervals which will start with the most demanding one first and gradually get less demanding. Focus on maintaining the same resistance when accelerating.

Remember :-) It is you as an instructor who has to decide how demanding the program should be. Explain to your students how demanding it should feel :-).
The program is not suited for beginners because of the long intervals with accelerations.

Recommended music tempo = 130-140 BPM

Glossary

SP = Single pace
MP = Middle pace
DP = Double pace
ACC = Acceleration away from pace (not a sprint)

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