This ride profile was adapted from Lean Lena’s blog (she’s a great resource to amplify your drill game! check her out!) & as you can see from my sweat drops on this notecard, it was a doozie as well!
Pyramids in more detail:
After your warm up track, you’ll start into the bottom corner (I switched this up from Lena’s partly cuz I confused myself then didn’t want to reprogram my interval timer- I use ‘Interval Timer’ a free app in the App Store). I also set up my iPad with the interval timer so the class could see how much time was left of each drill and they loved that. Please note, on the standing flat sections, make sure to listen to your bodies and knees. If you need to create the standing flat portion more of a jumping portion, do so. over 1 minute of jogging out of the saddle can be excessive. Try it and see how it feels, adjust accordingly.
For these drills you will notice they aren’t attached to a specific song. Feel free to find your own awesome playlist to use and choose your own RPM to maintain for each interval.
//tools.applemusic.com/embed/v1/playlist/pl.1c8f52db67d24149964151811b7b24f8?country=us
.https://open.spotify.com/embed/user/12122017653/playlist/5IrSEuMD427VrCghbLOXEO
Warm up 5-10 minutes. you choose 🙂 Warm up well!
UP First step– 5, 4, 3, 2, 1 for EACH 1:15 — program timer for 5 rounds of 1:15
seated flat
standing flat (HP2)
jumps on a hill (saddle vs HP2, smooth transitions, add resistance as needed)
standing climb (HP3)
seated climb
UP Second step– 4, 3, 2, 1 for EACH 1:45 — program timer for 4 rounds of 1:45
standing flat (HP2)
jumps on a hill (saddle vs HP2, smooth transitions, add resistance as needed)
standing climb (HP3)
seated climb
UP Third step– 3, 2, 1 for EACH 2:15 — program timer for 3 rounds of 2:15
jumps on a hill (saddle vs HP2, smooth transitions, add resistance as needed)
standing climb (HP3)
seated climb
UP Fourth step– 2, 1 for EACH 2:45 — program timer for 2 rounds of 2:45
standing climb (HP3)
seated climb
TOP– sprint for 0:45 — program timer for 0:45 seconds
DOWN Fourth step– 1, 2 for EACH 2:45 — program timer for 2 rounds 2:45
seated climb
standing climb (HP3)
DOWN Third step– 1, 2, 3 for EACH 2:15 — program timer for 3 rounds of 2:15
seated flat
standing flat (HP2)
jumps on a hill (saddle vs HP2, smooth transitions, add resistance as needed)
DOWN Second step– 1, 2, 3, 4 EACH for 1:45 — program timer for 4 rounds 1:45
seated flat
standing flat (HP2)
jumps on a hill (saddle vs HP2, smooth transitions, add resistance as needed)
seated climb
DOWN First step– 1, 2, 3, 4, 5 EACH for 1:15 — program timer for 5 rounds of 1:15
seated flat
standing flat (HP2)
jumps on a hill (saddle vs HP2, smooth transitions, add resistance as needed)
seated climb
standing climb (HP3)
COOL DOWN
Have so much fun and as always warm up and cool down responsibly!
xoxo,
Sydney
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