14 minutes


1 minute seated SP
1 minute standing SP
1 minute seated SP
1 minute standing SP

1 minute down hill

45 seconds seated SP
15 seconds seated acceleration
45 seconds standing SP
15 seconds standing acceleration
45 seconds seated SP
15 seconds seated acceleration
45 seconds standing SP
15 seconds standing acceleration

1 minute down hill

4 minutes standing SP with 15 seconds acceleration for every minute.

Explanation

There are 4 modules of 4 minutes with 1 minute down hill between every module. Each module is simple and builds on the previous making it more demanding. The first 4 minutes alternates between seated and standing. The following 4 minutes also alternates between seated and standing, but now you have to accelerate 15 seconds of every minute. The last 4 minutes are standing with 15 seconds of acceleration for every minute.
The program is not suitable for beginners because of the standing accelerations, but it can be used for a wide target group.

Recommended music tempo = 120-140 BPM (everything)

Glossary:

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

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