Hope you all enjoy this profile! I have to say that it is pretty on point. It has some Russian steps, tabata and just a plan old interval. I used a continuous mix from steady130 which was awesome! Hope you in enjoy!
Warm-Up: 2:00 min
Stage One (Sprint to Standing Climb) (12 min)
• 15 sec on @ 5/6 100-110 RPM
• 45 sec off @ 5/6 65-70 RPM (hand position 3)
• 30 sec on @ 6/7 90-100 RPM
• 30 sec off @ 6/7 65-70 RPM (hand position 3)
• 45 sec on @ 7/8 80-90 RPM
• 15 sec off @ 7/8 65-70 RPM (hand position 3)
• 30 sec on @ 8/9 80-70 RPM
• 30 sec off @8/9 65-70 RPM (hand position 3)
• 15 sec on @7/8 80-90 RPM
• 45 sec off @ 7/8 65-70 RPM (hand position 3)
• 30 sec on @ 6/7 90-100 RPM
• 30 sec off @ 6/7 65-70 RPM (hand position 3)
• 45 sec on @ 6/7 90-100 RPM
• 15 sec off @ 6/7 65-70 RPM (hand position 3)
• 60 sec on @ 5/6 100-110 RPM
• 60 sec off @ 5/6 65-70 RPM (hand position 3)
Seated Flat for 2 min
Stage 2 Tabata Standing Sprints up a Hill
1:00 min gear find
• Tabata 1 20 sec in hand 3 @ 5/6 intensity level
• Rest 10 sec
• Tabata 2 20 sec in hand 3 @ 5/6 intensity level
• Rest 10 sec
• Tabata 3 20 sec in hand 3 @ add gear
• Rest 10 sec
• Tabata 4 20 sec in hand 3 @ tabata 3 gear
• Rest 10 sec
• Tabata 5 20 sec in hand 3 @ add gear
• Rest 10 sec
• Tabata 6 20 sec in hand 3
• Rest 10 sec
• Tabata 7 20 sec in hand 3 @ add gear
• Rest 10 sec
• Tabata 8 20 sec in hand 3
2:00 min seated climb
Stage 3 (Standing Climb to 4 Count Jumps) (12 min)
• 15 sec on @ 5/6 100-110 RPM (4 count jumps in/out of the saddle)
• 45 sec off @ 5/6 65-70 RPM (hand position 3)
• 30 sec on @ 6/7 90-100 RPM (4 count reserve jumps)
• 30 sec off @ 6/7 65-70 RPM (seated flat)
• 45 sec on @ 7/8 80-90 RPM (4 count jumps in/out of the saddle)
• 15 sec off @ 7/8 65-70 RPM (hand position 3)
• 30 sec on @ 8/9 80-70 RPM (4 count reserve jumps)
• 30 sec off @8/9 65-70 RPM (seated flat)
• 15 sec on @7/8 80-90 RPM (4 count jumps in/out of the saddle)
• 45 sec off @ 7/8 65-70 RPM (hand position 3)
• 30 sec on @ 6/7 90-100 RPM (4 count reserve jumps)
• 30 sec off @ 6/7 65-70 RPM (seated flat)
• 45 sec on @ 6/7 90-100 RPM (4 count jump in/out of the saddle)
• 15 sec off @ 6/7 65-70 RPM (hand position 3)
• 60 sec on @ 5/6 100-110 RPM (4 count reverse jumps)
• 60 sec off @ 5/6 65-70 RPM (seated flat)
Seated Flat 45 sec
Standing climb 1:15 sec
Stage 4 Tabata Seated Sprints
30 sec standing climb
30 sec seated flat
• Tabata 1 20 sec @ 5/6 intensity level
• Rest 10 sec
• Tabata 2 20 sec @ 5/6 intensity level
• Rest 10 sec
• Tabata 3 20 sec @ add gear
• Rest 10 sec
• Tabata 4 20 sec @ tabata 3 gear
• Rest 10 sec
• Tabata 5 20 sec @ add gear
• Rest 10 sec
• Tabata 6 20 sec
• Rest 10 sec
• Tabata 7 20 sec 3 @ add gear
• Rest 10 sec
• Tabata 8 20 sec
2:00 min standing climb
Stage 5 Intervals In/out of the saddle
• 60 sec Standing Climb (5/6)
• 20 sec flat (take a gear off)
• 60 sec Standing Climb (add 2 gears)
• 20 sec flat (take 2 gears off)
• 60 sec Standing Climb (add 3 gears)
• 20 sec flat (take 2 gears off)
• 60 sec Standing (add 4 gears)
• 20 sec flat (take 3 gear off)
• 60 sec Standing (add 5 gears)
• 20 sec flat (take 4 gear off)
• 60 sec Standing add 6 gears
• 20 sec flat (take 4 gears off)
Cooldown
Here is the link to the mix I used from steadymixes! http://www.steadymixes.com/130apr17/
#nowplaying 130 For 60, April 2017 by Steady130 via the @audiomack app
