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Dictionary of intervals: Foxy clock

2/12/2019

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Dictionary of intervals - Foxy clock. Indoor Cycling Institute

Indoor Cycling Instructor Dictionary of Intervals: Foxy Clock

Position or interval: The foxy clock is an interval.
What it is: A set of intervals which increase in length with corresponding increasing recoveries - they may also decrease back again.
Cadence: Select the cadence and you can stick with this cadence right the way through
Intensity: The aim is to maintain what's possible in the shorter intervals in the longer intervals. You decide what the intensity is.
Length: You can fit a foxy clock inside a few minutes (interval/recovery): 10, 10, 20, 20, 30, 30, 40, 40, 50, 50. You may have fewer intervals: 15, 15, 30, 30, 45, 45, 60, 60.
When to use: anywhere outside the warmup. You can use it as a way of building confidence and endurance at high intensities, or use it as a cadence drill by changing the cadence as you go.
What it does: Builds explosive power, works CP system, builds strength and endurance, at higher intensities with a delayed recovery.
Key teaching points:
  • make sure you have a couple of minutes' recovery after each compelte foxy clock.
  • cueing: be absolutely clear about what each section is, what the pattern is and how long the riders have left in each stage.
  • emphasise how each different intensity level should feel if you're increasing or decreasing the intensity.
  • depending on how you set the features of the foxy clock, this can be a suitable interval for all riders. Ensure you offer suitable options if required.
  • this interval helps to build endurance.

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  • Home
    • For Managers
    • Train to be an instructor
    • CPD training for Instructors
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Indoor Cycling Instructor training course (1 day)
    • ICI indoor cycling instructor training course (2 day)
    • Indoor Cycling with Power
    • Studio Manager course
    • Indoor Cycling for the Older Adult
    • Upgrade your certificate to ICI standard
    • More CPD courses
  • Course dates
    • UK indoor cycling instructor training >
      • Aldershot, Hampshire
      • Bristol
      • Manchester
      • West Midlands (Aldridge)
    • International indoor cycling instructor training
  • Join ICI
  • Contact
    • About
  • Free resources
  • FTP training
  • Code of Conduct
  • Terms and conditions