10 minutes (warm-up)


6 minutes seated in free tempo (increase the resistance 5 times during the period)
1 minute standing SP
1 minute seated SP
1 minute standing SP
1 minute seated SP

Explanation

This program is meant as a warm-up. The objective of the first 6 minutes is to give your students a chance to forget the daily hustle and bustle, but it also functions as a mental preparation for the rest of the lesson. You increase the resistance 5 times during the 6 minutes. The last 4 minutes are progressive and will slowly increase your pulse. The program is quite simple, but it is perfect if you combine it with the right music.

The program does not require good technical skills and can therefore be used on all levels.

Recommended music tempo = 100-140 BPM

Glossary:

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

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