Lisa A. Workman M.A.
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Cycle Drills & Skills

Sprint Pyramid: Using Duration to Your Advantage

12/13/2009

2 Comments

 
A gradual increase in sprint duration may be one way to get more sprinting into a workout. Using a pyramid format, starting with an increased duration to the peak and then decreasing duration, can be a progressive way to increase intensity to your workout.  I find varying the duration of your sprint in this way leads you to challenge yourself more. Let's take a look at what I mean...

Duration = 7.5 minutes

Cadence = 100+ rpm for sprints; 80-90 rpm for recovery 

Resistance = set tension slightly higher than your steady state, moderate pace (e.g., 4-5 out of 10); during recovery resistance can be turned down slightly to make it easier (for beginner or less fit cycle participants); to challenge more advanced cycle participants keep the resistance the same for sprint and recovery.
u

Picture
Sprint Pyramid
The pyramid above may help visualize the drill. Now take yourself to the peak and back!

2 Comments
Richard link
1/14/2016 10:39:14 pm

i am like cyle too, this post give me many useful information and can motivate me in this favorite exercise :)

Reply
Lisa
1/16/2016 04:34:08 pm

Thanks Richard

Reply



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    Workman's Cycle Drills & Skills

    Enjoy some of my favorite cycle workout drills either in a cycle class or on your own bike at home!

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  Lisa Workman, MA, BPE, CSEP-CEP, ​AFLCA Instructor, RYT-200 Yoga Alliance, 500-hour Yoga Association of Alberta
​  Edmonton, Alberta
​|   Medical fitness consulting   |   Clinical exercise physiology   |   Yoga therapy   |
Photos used under Creative Commons from sashomasho, Amir Kuckovic, daveoratox, Amplified2010
  • Home
  • Services
    • Yoga Therapy
    • Kinesiology
    • Educational Services >
      • AFLCA Cycle Designation Course
      • AFLCA Cycle Level 2 Workshop
    • Free Online Course
    • Speaking Opportunities
  • About
  • High Fives
  • Blogs
    • Cycle Drills & Skills Blog >
      • Cycle Drills & Skills Glossary
    • The Journey of an Aspiring Yoga Teacher Blog
    • The Why I Move Project
  • Media & Publications
    • Media >
      • As Seen on TV
      • Web
      • Print
    • Publications
  • FREE Online Course
  • Contact