The Beat Drop: Russian Step Drill & a playlist

I LOVE a timer drill. There’s just something about being able to hit ‘start’ and not worry about keeping up with the intervals, BUT still spitting all the motivation to my riders as I can.  (This drill I’m about to share is also super awesome and rather clutch, if you ask me, if you need a quick 30 minute, grueling workout  — just do a warmup +2 rounds of the drill).This drill can be used as a grueling strength interval, sprint interval, or raceday ride extravaganza (which is what I do – A fantastic way to test your riders)!  Really, the sky is the limit! Be creative and enjoy! 1 Round is 12 minutes. I usually do 3 rounds max with my crew and include TONs of warm up and cool down time; 10-15 minutes each wu/cd.

Work can be done seated or standing (please, if you use this for a sprint interval, sprint seated), but keep it consistent for the entire step/round. 100% effort is required for the WORK portions, followed by all out recovery.  Definitely not for the faint of heart, but you have got this!!

russian trio
Here is how I initially started using this Russian Step interval. see the bottom of the image. Since, I have removed the 5 minute flat per request to just ‘get it over with’. HA!
russian intervals
a breakdown of the actually drill. On = WORK. Off = rest.

Heres that free interval timer again that allows you to play music over it!

And a playlist that is sure to motivate:

//tools.applemusic.com/embed/v1/playlist/pl.71e9a4d2b2164830ac57d68b7b611c3c?country=us

https://open.spotify.com/embed/user/12122017653/playlist/0QkkO0AhNGVfTfFjRuQHC0

 

Enjoy this tough drill and share with a friend!

xoxo

Sydney


 

DISCLAIMER: PLEASE NOTE THAT WHILE I MAKE EVERY EFFORT TO CAPTURE AND PRESENT THESE INDOOR CYCLING CLASS / SPINNING CLASS PROFILES ACCURATELY, THE CLASS PROFILES AND CLASS DESCRIPTIONS POSTED ON THIS BLOG DO NOT CONSTITUTE COMPLETE INSTRUCTION FOR TEACHING THE INDOOR CYCLING CLASS / SPINNING CLASS.
NO STATEMENT IS MADE TO THE SUITABILITY OR OTHERWISE OF THE INDOOR CYCLING PROFILES PRESENTED ON THIS BLOG. CARE MUST ALWAYS BE TAKEN WHEN RIDING AN INDOOR CYCLE. PLEASE, CONSULT YOUR PHYSICIAN BEFORE STARTING AN EXERCISE PROGRAM.
THE INDOOR CYCLING CLASS / SPINNING CLASS PROFILES PRESENTED ARE NOT MEANT TO BE EXERCISE AND/OR PERSONAL RECOMMENDATIONS, BUT ONLY EXAMPLES OF WORKOUTS THAT THE AUTHOR COMPLETED IN THE PAST. THE OWNER AND AUTHORS OF THESE CYCLING CLASS PROFILES WILL NOT BE RESPONSIBLE OR LIABLE FOR ANY INJURY, ILLNESS OR DEATH RESULTING FROM THE USE OF THE INFORMATION CONTAINED IN THIS ARTICLE.
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