02-04-2009

50 sec sitting ST - 10 sec ACC

40 sec sitting ST - 20 sec ACC

30 sec sitting ST - 30 sec ACC

20 sec sitting ST - 40 sec ACC

10 sec sitting ST - 50 sec ACC

20 sec sitting ST - 40 sec ACC

30 sec sitting ST - 30 sec ACC

40 sec sitting ST - 20 sec ACC

50 sec sitting ST - 10 sec ACC


Explanation:
You do 9 minutes in the form of a pyramid. During the first minute, you accelerate for 10 seconds, in the next minute for 20 seconds etc until reaching 50 seconds. Then you do it all backwards. An easy and simple block that is easy to explain and cope with.

This program is suitable for all target groups.

Recommended music tempo = 120-140 BPM (all)


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