14 minutes pyramid


30 seconds down hill
30 seconds seated SP
1 minute standing SP

30 seconds down hill
30 seconds seated SP
2 minutes standing SP

30 seconds down hill
30 seconds seated SP
3 minutes standing SP

30 seconds down hill
30 seconds seated SP
4 minutes standing SP

Explanation

The program is built up around the pyramid principle. The program can be explained as a round, where the hill (standing work) becomes 1 minute longer per round. You start at the top of the hill and rides 30 seconds down hill followed by 30 seconds towards the hill and then up the hill – the first round 1 minute, then 2, 3 and 4 minutes.
You can make the program more demanding by putting in small accelerations in the standing intervals.

p>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.

Recommende music tempo = 130-140 BPM

Glossary:

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

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