Position or interval: The staircase is an interval.
Cadence: You choose the cadence. The idea is that you will be keeping the cadence the same right the way through.
Intensity: The intensity builds as you go through the interval. You decide how hard it is to start with. You can also stipulate that riders stay in the aerobic zone if you're aiming for fat-burning or a lower intensity class.
Length: Can be as long as you like. Each step will be the same length, and goes on in total for at least a minute but usually a lot llonger!
When to use: use at any point in the session, although often it's better, due to its intensity, to put it close to the end of the session.
What it does: Great for building anaerobic capacity (at higher intensities), and muscular endurance.
Key teaching points:
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