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

Explanation

There will be ridden 9 minutes as a pyramid. The first minute there will be accelerated for 10 seconds, the next minute 20 seconds and so on all the way up to 50 seconds and then backwards. It is an easy program to explain and easy to command.

The program is suitable for all target groups.

Recommended music tempo = 120-140 BPM (everything)

Glossary

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