9 minutes single pace


1 minute seated SP
30 seconds standing SP

1 minute seated SP – increasing resistance
1 minute standing SP

1 minute seated SP – increasing resistance
l1.5 minutes standing SP

1 minute seated SP – increasing resistance
2 minutes standing SP

Explanation

The program takes its starting point in single pace and 2 things will change for each lap. The first change means an increase in resistance. After this the period with standing work will be increased by 30 seconds per interaval.
It is important to use music with the same tempo, as it otherwise can be difficult for each individual to judge how much they should increase the resistance from time to time.

The program can be used on all levels. You have to be aware that there is a lot of standing work – especially when dealing with beginners

Recommende music tempo = 130-140 BPM

Glossary:

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

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