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Dictionary of Intervals: Inverted foxy clock

23/3/2020

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Dictionary of intervals - inverted foxy clock. Indoor Cycling Institute

Indoor Cycling Instructor Dictionary of Intervals: Inverted Foxy Clock

Position or interval: The inverted foxy clock is an interval.
What it is: A set of intervals which increase in length with decreasing recoveries.
Cadence: Select the cadence and you can stick with this cadence right the way through
Intensity: The aim is to maximise the intensity for thelength of each interval. The more intense the interval, the shorter it is, and the longer its corresponding recovery is.
Length: You can fit a foxy clock inside a few minutes (interval/recovery): 10/50, 20/40 30/30, 40/20, 50/10. You may have fewer intervals: 15/45, 30/30, 45/15.
When to use: anywhere outside the warmup. You can use it as a way of building strength as the intervals get longer, the challenge is to maintain the intensity of the initial shorter intervals
What it does: 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 complete inverted 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.
  • encourage riders to maintain the same cadence and resistance right to the end of each interval.
  • depending on how you set the features, 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
    • Pre-Instructor
    • Instructor CPD
    • For Managers
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Indoor Cycling Instructor training course (1 day)
    • ICI indoor cycling instructor training course (2 day)
    • Upgrade your certificate to ICI standard
    • CPD courses
  • Course dates
    • UK indoor cycling instructor training >
      • Bridgend
      • Bristol
      • Cambridge
      • Devon (Newton Abbot)
      • Liverpool
      • St Albans
      • West Midlands (Aldridge)
    • Canada Indoor cycling instructor training
    • US Indoor cycling instructor training
    • Australia Indoor cycling instructor training
    • New Zealand Indoor cycling instructor training
    • Europe Indoor cycling instructor training
    • Denmark Indoor cycling instructor training
    • Norway Indoor cycling instructor training
  • Contact
    • About
  • Shop
  • Code of Conduct
  • Terms and conditions