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Indoor Cycling Instructor Dictionary of Intervals: Poison FrogPosition or interval: The poison frog is an interval. What it is: A maximal intensity interval (sprint or standing attack) followed by 2 minutes at lower intensity and finish with a second maximal intensity interval. Cadence: You select the cadence for the middle stage. Cadence for the two maximal intensity stages will be governed by what is possible for the rider at the required level of intensity. Intensity: The two maximal intensity intervals are precisely that - the middle section can be tempo/aerobic or low anaerobic depending on training effect you want. Length: Usually the poison frog lasts about 2.5 mins with a 15 second max intensity interval bracketing a 2 minute ride. You can make the middle section longer if you prefer. When to use: use it in sets of 3-6. Allow appropriate recovery in between - you'll need at least 2 minutes of recovery between each one. If riders don't feel they need the full 2 minutes to recover, they need to increase the intensity particularly of the max intensity stages. What it does: Builds explosive power, works CP system, builds strength and endurance, at higher intensities with a delayed recovery. Key teaching points:
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Join us on the Level 1 indoor cycling instructor masterclassThere's just one space remaining for the level 1 indoor cycling instructor masterclass on 15th September. Booking closes in 5 days. Great for you if you're a PT or gym instructor - get the best possible grounding in indoor cycling and quickly become expert. Book here: https://www.indoorcyclinginstitute.com/level-1-studio-cycling-instructor-workshop.html Not a PT or gym instructor? Don't worry - you'll be needing our level 1 PRO indoor cycling instructor masterclass. Super comprehensive so you'll have all you need to reach an expert level - right from scratch. Why choose ICI? Our entry-level indoor cycling instructor courses are known for their personal approach - we teach in small groups so you'll get the time and space to develop as an instructor. We support you afterwards in your career - AND we're all about developing you into the best instructor you can be; it's not just about getting a piece of paper. You'll be learning to instruct at a much higher level than other instructors. Your classes will be safer, more effective and efficient - and your gym will love the member retention you bring as a result. |
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