10 minutes (2)


1 minute seated SP
1 minute standing SP (+ resistance)
1 minute seated SP (+ resistance)
1 minute standing SP (+ resistance)

1 minute 'down hill'

1 minute seated SP
1 minute standing SP (+ resistance)
1 minute seated SP (+ resistance)
1 minute standing SP (+ resistance)

1 minute 'down hill'

Explanation

There will be alternated between seated and standing work for 1 minute at a time. The resistance will be increased at each shift. After 4 minutes the resistance will be loosened and the participants will have 1 minute down hill before the program is repeated. It is the idea that the resistance should be heavy during the last interval, but you should be able to keep the pace :-)

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

Glossary:

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

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