Last night’s class profile was pilfered from Pedal-On quite some time ago. Sorry I can’t give credit to whomever came up with the profile, I honestly don’t remember. I do love the ladder style profiles for class and this is one of my favorites. If you’re an instructor and you haven’t checked out Pedal-On, then you need to head on over there and see what you’re missing! If you are reading this and you are the one responsible for this particular profile, THANKS!!!!! My class and I loved it! ( I think I actually tweaked it a little bit to fit my needs, and obviously added my own music).
So here’s how the profile works:
SF=seated flat; STC=standing climb; SEC=seated climb; STF=standing flat, R=recovery
Warm up: The first song here was my warm up. In retrospect, I would have had a longer warm up time, because we got right into it pretty fast and furious after that.
Interval 1: Fast Seated Flats
:30 SF/ :30 R 1:00 SF/ :30 R 2:00 SF/1:00 R 3:30 SF/1:00 R
Interval 2: Standing Climbs
3:30 STC/1:00 R 2:00 STC/1:00 R 1:00 STC/:30 R :30 STC/:30 R
Interval 3: Seated Climbs
:30 SEC/ :30 R 1:00 SEC/ :30 R 2:00 SEC/1:00 R 3:30 SEC/1:00 R
Interval 4: Standing Flats
3:30 STF/1:00 R 2:00 STF/1:00 R 1:00 STF/:30 R :30 STF/:30 R
Each interval is 10 minutes long. Because my class is an hour, we added a little recovery at the end of the last interval and then a TABATA song at the end. It was good times….
Here’s the playlist that I used:
Here it is in Spotify-ha! I got it to work! If you’re on Spotify, go ahead and add me as one of your ‘people’ to access more of my playlists. I plan on using much more of Spotify in the future, so hopefully I can bring some of you on board with me!