2009-04-02 06:48:12

1 minute sitting ST

30 sec standing ST


1 minute sitting ST – increase load

1 minute standing ST


1 minute sitting ST – increase load

1.5 minute standing ST


1 minute sitting ST – increase load

2 minutes standing ST


Explanation:
This program is based on single tempo, involving two program changes per round. Firstly, the load increases, and secondly, standing work intervals are increased by 30 seconds per round. You need to use music with a steady tempo; otherwise the individual participant might find it difficult to know exactly how much to increase the load between rounds.

You can use this program at all levels but be aware of the numerous standing phases if using it with beginners.

Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:47:24

15 sec standing ST - 45 sec sitting ACC - 30 sec break

15 sec standing ST - 45 sec sitting ACC - 30 sec break

30 sec standing ST - 30 sec sitting ACC - 30 sec break

30 sec standing ST - 30 sec sitting ACC - 30 sec break

45 sec standing ST - 15 sec sitting ACC - 30 sec break

45 sec standing ST - 15 sec sitting ACC - 30 sec break


Explanation:
Short intervals beginning with the toughest intervals. Focus on maintaining the same load level when accelerating.

Remember :-) You, the instructor, decide how tough you want to make the program. Explain to your participants how tough it is supposed to feel; otherwise, they will not be able to adjust their loads :-)

This program is not suitable for beginners because of the numerous standing phases.

Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:46:37

50 sec sitting ST - 10 sec standing MT

40 sec sitting ST - 20 sec standing MT

30 sec sitting ST - 30 sec standing MT

20 sec sitting ST - 40 sec standing MT

10 sec sitting ST - 50 sec standing MT

20 sec sitting ST - 40 sec standing MT

30 sec sitting ST - 30 sec standing MT

40 sec sitting ST - 20 sec standing MT

50 sec sitting ST - 10 sec standing MT


Explanation:
This is yet another program based on the pyramid principle. The idea is to work the hardest when standing and a little less when sitting. The program is technically very demanding because of the numerous standing phases. You might want to do the program ACC standing instead.

Remember :-) You, the instructor, decide how tough you want to make the program. Explain to your participants how tough it is supposed to feel; otherwise, they will not be able to adjust their loads :-)

This program is not suitable for beginners because of the numerous standing phases in MT.

Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:45:46

30 sec sitting ST

30 sec standing ST

10 sec sitting ACC



30 sec sitting ST

30 sec standing ST

20 sec sitting ACC



30 sec sitting ST

30 sec standing ST

30 sec sitting ACC



30 sec sitting ST

30 sec standing ST

40 sec sitting ACC



30 sec sitting ST

30 sec standing ST

50 sec sitting ACC



30 sec sitting ST

30 sec standing ST

1 minute sitting ACC


Explanation:
This program is based on 6 series all beginning by doing 30 seconds sitting ST followed by 30 seconds standing ST. You accelerate at the end of each series; initially for 10 seconds, then 20, 30, 40, 50 and in the end 60 seconds.

This program is suitable at all levels.

Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:44:44

1 minute sitting ST

1 minute standing ST


1 minute sitting ST

2 minutes standing ST


1 minute sitting ST

3 minutes standing ST


1 minute sitting ST

4 minutes standing ST


1 minute sitting ST

5 minutes standing ST


Explanation:
This program is aone long, tough interval. It is important to focus on certain issues along the way, e.g. developing good standing techniques or focusing on physiological awareness during the work. It is easy to explain the program and the participants usually find it easy to follow.

This program is not suitable for beginners because of the numerous standing phases.


Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:43:52

45 sec sitting ST - 15 sec sitting MT

Is increased by 5 seconds per minute in MT for 7 minutes.


3 min standing ST


45 sec sitting ST - 15 sec standing MT

Is increased by 5 seconds per minute in MT for 7 minutes.


3 min standing ST


Explanation:
This program is based on initial 7 minutes sitting, followed by 3 minutes standing. This phase is repeated twice. Those 7 minutes sitting become progressively tougher and tougher because you are required to accelerate each minute. The first acceleration lasts for 15 seconds, then 20, 25, 30, 35, 40 and in the end 45 seconds. If you want to make the program even tougher, do standing accelerations in the 2nd round.

No special technical skills are required for this program (provided you do sitting work), making it suitable for all levels apart from beginners.

Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:42:58

1 minute standing ST

2 minutes sitting ST

3 minutes standing ST

4 minutes sitting ST

5 minutes standing ST

4 minutes sitting ST

3 minutes standing ST

2 minutes sitting ST

1 minute standing ST


Explanation:
Another pyramid based program. It is a simple program alternating between sitting and standing. The music tempo decides how tough the program is going to be.

The advantage of this program lies in its simplicity, but on the other hand, it might seem too monotonous. Use your instructor skills wisely and select a suitable piece of music to accompany the program. This program is not suitable for beginners because of the numerous standing phases.

Recommended music tempo = 120-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:42:05

5 minutes standing ST

1 minute down-hill


4 minutes standing ST

1 minute down-hill


3 minutes standing ST

1 minute down-hill


2 minutes standing ST

1 minute down-hill


1 minute standing ST


Explanation:
This program is based on long, gradually reduced standing intervals. Focus on standing techniques and visualisation. Feel free to decide how much pressure to place on your participants during the down-hill phases; you can select anything from optional tempo to ACC.

You, the instructor, decide how tough you want to make the program. Explain to your participants how tough it is supposed to feel :-)

This program is not suitable for beginners because of the numerous standing phases.


Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:41:15

3 minutes standing ST

1 minute sitting MT


1 minute down-hill


3 minutes standing ST

1 minute sitting MT


1 minute down-hill


3 minutes standing ST

1 minute sitting MT


1 minute down-hill


3 minutes standing ST

1 minute sitting MT


Explanation:
Begin by doing 3 minutes standing ST using quite a good load. Sit down and accelerate to MT (ease the load a little). Continue by going down-hill using a small load for 1 minute. Repeat this program 4 times. Motivate your team to give a little bit more each round.

This program is not suitable for beginners because of the numerous standing phases.


Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:40:21

2 minutes sitting ST

2 minutes standing ST

1 minute sitting MT


2 minutes sitting ST

2 minutes standing ST

2 minutes sitting MT


2 minutes sitting ST

2 minutes standing ST

3 minutes sitting MT


Explanation:
You do 2 minutes sitting ST, followed by 2 minutes standing ST. Then you do 1 minute sitting MT, which is later increased to 2 minutes and then 3 minutes. The progress consists of the MT minutes that are increased by 1 minute per round.

This program is suitable for all levels apart from beginners.

Recommended music tempo = 120-140 BPM (all)


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:37:09

1 minute sitting ST

30 sec standing ST


1 minute sitting ST

1 minute standing ST


1 minute sitting ST

1.5 minute standing ST


1 minute sitting ST

2 minutes standing ST


1 minute sitting ST

2.5 minutes standing ST


1 minute sitting ST

3 minutes standing ST


Explanation:
This simple program is based on the pyramid principle. You begin by doing 1 minute sitting ST, followed by 30 seconds standing ST. Then you do 1 minute sitting again but you add 30 seconds to the standing phase. Continue like this until reaching 3 minutes standing work.

This program is not suitable for beginners because of the numerous standing phases.


Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:36:13

1 minute sitting MT

30 sec standing MT

Is repeated 5 times (7.5 minutes)


1 minute down-hill (small load – fast tempo)


1 minute sitting MT

30 sec standing MT

Is repeated 5 times (7.5 minutes)


Explanation:
This simple program is based on the principle ”repetitions welcome”. During the first 7.5 minutes session, you build up intensity. Then you relax your legs during 1 minute down-hill and repeat the program.

This program is not suitable for beginners because of the application of medium tempo, which is particularly difficult when standing, but otherwise the program is suitable for all levels. If you change from MT to ST, you can use the program with beginners as well.

Recommended music tempo = 120-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:35:20

1 min sitting - 30 sec ST/30 sec MT

2 min standing ST

3 min sitting - 30 sec ST/30 sec MT

4 min standing ST

3 min sitting - 30 sec ST/30 sec MT

2 min standing ST

1 min sitting - 30 sec ST/30 sec MT


Explanation:
This program is build up as a pyramid, starting at 1 minute, increasing to 4 minutes and returning to 1 minute. All sitting work is done in 30 second intervals in single tempo, followed by 30 seconds in medium tempo (using the same load). Standing is single tempo.

No special technical skills are required for this program, making it suitable to all levels apart from beginners.

Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 06:34:27

1 minute standing ST

10 sec standing ACC

1 minute standing ST

20 sec standing ACC

1 minute standing ST

30 sec standing ACC


1 minute sitting, light ST


1 minute standing ST

10 sec standing ACC

1 minute standing ST

20 sec standing ACC

1 minute standing ST

30 sec standing ACC


1 minute sitting, light ST


1 minute standing ST

10 sec standing ACC

1 minute standing ST

20 sec standing ACC

1 minute standing ST

30 sec standing ACC


Explanation:
This program is based on 4 minutes standing work. You do 1 minute standing ST, followed by 10 seconds of acceleration. Continue with 1 minute ST and accelerate for 20 seconds. In the third round, accelerate for 30 seconds, followed by 1 minute sitting easy work. Repeat the program 3 times. In other words: go for 4 minutes standing with 3 accelerations of 10, 20 and 30 seconds duration, repeated 3 times.

Remember :-) You, the instructor, decide how tough you want to make the program. Explain to your participants how tough it is supposed to feel; otherwise, they will not be able to adjust their loads :-)

This program is not suitable for beginners because of the numerous standing phases.

Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)

2009-04-02 04:50:21

30 sec down-hill

30 sec sitting ST

1 minute standing ST


30 sec down-hill

30 sec sitting ST

2 minutes standing ST


30 sec down-hill

30 sec sitting ST

3 minutes standing ST


30 sec down-hill

30 sec sitting ST

4 minutes standing ST


Explanation:
This is yet another program based on the pyramid principle. The program is like a continuous round involving a hill (standing work) increasing by 1 minute per round. You begin at the top of the hill and go down 30 seconds. Then you go through a level phase towards the hill for 30 seconds and then you go up-hill again, initially for 1 minute, then 2, 3 and 4 minutes.

If you want to make this program tougher, you might want to add small accelerations to the standing intervals.

Remember :-) You, the instructor, decide how tough you want to make the program. Explain to your participants how tough it is supposed to feel; otherwise, they will not be able to adjust their loads :-)

This program is not suitable for beginners because of the numerous standing phases.



Recommended music tempo = 130-140 BPM


Definitions:
ST= Single tempo
MT=Medium tempo
DT=Double tempo
ACC=Acceleration independent of time (no spurt)