19 minutes (2)


5 minutes standing SP
1 minute down hill

4 minutes standing SP
1 minute down hill

3 minutes standing SP
1 minute down hill

2 minutes standing SP
1 minute down hill

1 minute standing SP

Explanation

The program is built up around long standing intervals, which will gradually become shorter. Focus on standing technique and visualisation. You can choose how demanding the down hill should be. It can range from free tempo to ACC.

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 = Middle pace
DP = Double pace
ACC = Acceleration away from pace (not a sprint)

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