Sprint Ladder

This is a 60 minute ride that will take you on a few hills to break up the increasing sprints!  I always have my class on a light hill for their sprints.  As for the climbs, I’ll let you chose the size of the hills you want them on.  Enjoy the Ride!

Stronger 3:23 & Hot N Cold 3:40

  • Warmup

Die Young 3:33

  • Sprints on a light hill 80-110 RPMs
  • 15 sec sprint…15 sec recover

If 4:32

  • Climb on a medium hill 70-75 RPMs
  • 20 sec seated, 20 sec standing, 20 sec run in 3rd
    • Keep repeating

Rock That Body 5:53

  • Sprints in 3rd on a light hill 80-110 RPms
  • 20 sec sprint…20 sec recover

Paradise City 6:46

  • Increase resistance every 30 sec for 7-8x
  • Then come out of seat into 3rd and continue climbing

I Cry 3:43, Where Have You Been 4:03

  • Working on a light hill 80-100 RPMs
  • 30 sec standing run…20 sec seated
    • Keep repeating

Stereo Love 4:08

  • Standing…30 sec walk, 10 sec run in 3rd
    • on a medium hill 70-75 RPMs

Shook Me All Night Remix 5:33

  • 40 sec standing run…20 sec seated
    • on a light hill 80-100 RPMs

Pound the Alarm 3:26

  • Jumps on a light hill 80-110 RPMs
    • 4 or 8 count

Your Body 4:00

  • Climb on a medim hill
  • 20 sec seated climb
  • 20 sec standing with an increased cadence

Shut –Up and Drive 3:32, Party Rock 4:22

  • Working on a light hill 80-110 RPMs
  • 60 sec standing run
  • 15 sec seated

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