Dictionary of Intervals: Standing Attack

Indoor Cycling Instructor Dictionary of Intervals: Standing Attack

Position or interval: The standing attack is a position.
What it is: A maximal intensity interval out of the saddle.
Cadence: The cadence is usually between 75-85rpm.
Intensity: The standing attack is maximal intensity.
Length: Because the standing attack requires the CP energy system, this intense effort can only be sustained for several seconds - 10-15 seconds is perfect.
When to use: only when riders are properly warmed up - and best in the second half of the session. Use it in sets of 3-6.
What it does: Trains the CP system and builds power.
Key teaching points:

• be clear about how many reps there are. We suggest between 3 and 6 reps - you must provide plenty of recovery in between in order to recharge the CP system. If you're training the CPD system with athletes, you're going to need 2-3 mins recovery between each one. If you're not, you can afford to shorten the length of the recovery to make a more cohesive section. But then move onto other types of intervals.
• it is impossible to do a standing attack for longer than a few seconds. Intensity is maximal. It should feel incredibly hard.

• give clear cueing so riders know exactly what to do when - and when to recover, and how long to recover for.
• this interval will train your CP system and fast-twitch muscle fibres to give you more explosive power.
• bad technique renders this interval ineffective. Make sure riders are not swaying out of the saddle or rocking excessively from side to side. If there is an up and down bobbing motion this is a sign of insufficient resistance.
  

---

If you want to be an excellent indoor cycling instructor, then we want to help ensure you get there. Click below to book your spot now, or to get further information.

check ici courses

check out cpd