15 minutes pyramid


2 minutes standing SP
1 minute seated SP
30 seconds seated MP
15 seconds standing MP
30 seconds seated MP
1 minute seated SP
2 minutes standing SP

30 seconds down hill

2 minutes standing SP
1 minute seated SP
30 seconds seated MP
15 seconds standing MP
30 seconds seated MP
1 minute seated SP
2 minutes standing SP

Explanation

The program is built up around the pyramid principle. You will ride 3 minutes in SP, 1 minute and 15 seconds in MP and then 3 minutes in SP again. Repeat the program after 30 seconds down hill. The intervals in MP are thought to be the most demanding part of the program.

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 – otherwise they cannot adjust their resistance :-)
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
ACC = Acceleration away from pace (not a sprint)

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