Indoor Cycling Instructor Dictionary of Intervals: standing climb
Position or interval: The standing climb is a position.
What it is: Riding with a heavier level of resistance out of the saddle.
Cadence: The cadence is between 65-85rpm. You'll give your riders a 10 or 5rpm range.
Intensity: At lower cadences, the standing climb can become very intense, for a less challenging intensity, ride at the higher end of the climbing cadence range.
Length: It is up to you and what training effect you want riders to get from the seated climb, and this will determine the cadence, intensity, and therefore the optimum length of the interval.
When to use: Use it anywhere outside the warm up. You can use it on its own, in a set of similar or increasing length or intensity climbs, combine it with sprints or standing attacks, or mix it with seated climbs. Lots of possibilities here.
What it does: Builds strength and endurance, and when used appropriately can build aerobic or anaerobic fitness.
Key teaching points:
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