The Beat Drop: Pyramids & a Playlist

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!

pyramid play

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


 

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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