9 minutes


50 seconds seated SP – 10 seconds standing MP
40 seconds seated SP – 20 seconds standing MP
30 seconds seated SP – 30 seconds standing MP
20 seconds seated SP – 40 seconds standing MP
10 seconds seated SP – 50 seconds standing MP
20 seconds seated SP – 40 seconds standing MP
30 seconds seated SP – 30 seconds standing MP
40 seconds seated SP – 20 seconds standing MP
50 seconds seated SP – 10 seconds standing MP

Explanation

The program is built up around the pyramid principle. The thought behind the program is that ones work will be most demanding standing and less demanding seated. The program is technically demanding because of the standing work in MP. This can also be ridden in ACC instead.

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 suitable for beginner's lessons because of the many standing intervals in MP.

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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