10 minutes (3)


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

Explanation

This is a simple program where you alternate between seated and standing SP. You begin with seated SP for 50 seconds then standing SP for 10 seconds. From there you move 10 seconds per round until you ride 10 seconds seated and 50 seconds standing. From there you do it the other way around. The 10 minutes will pass quickly because of the many shifts. The program is good for practicing riding with the same resistance both standing and seated. 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.

Recommended music tempo = 130-140 BPM

Glossary:

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

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