11 minutes


05 seconds standing SP – 55 seconds seated SP
10 seconds standing SP – 50 seconds seated SP
15 seconds standing SP – 45 seconds seated SP
20 seconds standing SP – 40 seconds seated SP
25 seconds standing SP – 35 seconds seated SP
30 seconds standing SP – 30 seconds seated SP
35 seconds standing SP – 25 seconds seated SP
40 seconds standing SP – 20 seconds seated SP
45 seconds standing SP – 15 seconds seated SP
50 seconds standing SP – 10 seconds seated SP
55 seconds standing SP – 05 seconds seated SP

Explanation

Short intervals that will be increased with 5 seconds per round. Time will pass quickly even though it is a simple program. You can for example spice it up by increasing the resistance when you ride standing.

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 :-).
The program is not suited for beginners because of the many standing intervals.

Recommended 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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