Are You Ready to Sweat?

Cycling Profiles -

Week of June 20, 2021 H.I.T.T. (Tabata 20 second work - 15 second rest)

Round 1

A. Starting from flat road: 20 second acceleration, +gear 20 second standing run, 20 second sprint, (15s recover)

-------->acceleration; recover; acceleration; recover; standing run; recover; acceleration; recover; standing run; recover; sprint; recover.

B. Maintain the gear. 20 second acceleration, +gear 20 second standing run, 10 second sprint (15s recover)

C. Maintain the gear. 20 second acceleration, +gear 20 second standing run, 10 second sprint (15s recover)

Round 2

A. 20 second seated climb; +gear 20 standing climb (15s recover)

B. 20 second seated climb; +gear 20 standing climb (15s sec.)

C. 20 second seated climb; +gear 20 standing climb (45 sec.)

Round 3

A. Standing run/climb (20 seconds); Hover (20 seconds); Seated acceleration (20 seconds)

B. Standing run/climb +gear (20s); Hover (20s); Seated acceleration (20s)

Week of June 8, 2021

Progressive Intervals Round 1

20-second seated climb ---- 20-second standing climb ---- 5-second sprint* (3x low gear) HR Zone 2

Progressive Intervals Round 2

15-second seated climb ---- 15-second standing climb ---- 10-second sprint* (3x moderate gear) HR Zone 3

Progressive Intervals Round 3 

10-second seated climb ---- 10-second standing climb ----15-second sprint* (3x moderate/high gear) HR Zone 3/4

Progressive Intervals Round 4

5-second seated climb ---- 5-second standing climb ---- 20-second sprint* (3x high gear) HR Zone 4

 *Remind students to maintain the gear/resistance on the sprint portion. If the client is unable to complete the sprint with the load, then client should reduce resistance for the entire round.