Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Indoor cycling involves cycling indoors, whereby the workout on the indoor bike is even slightly more efficient than cycling outside. Whether for burning fat, strengthening the cardiovascular system, ergo for health or for the muscles, training with the indoor bike offers a holistic workout and entails hardly any risks.

Variant:
Choose a constant basic speed or vary the intensity by constantly changing speed (interval training).

1 Fahrradergometer/Indoor-Bike/Spinning-Bike

Two teams of three players each (A & B) line up opposite each other on the Indiaca court. Two other teams (C & D) each position themselves behind the active teams.

A plays the Indiaca over the net and moves to the opposite side behind the waiting team D. At the same time, C moves forward, now taking A's position and defending against B's attack, etc.

Aim: React quickly; rethink; anticipate.

1 (volleyball) net

Pitch:
1 Indiaca pad
1 game ribbon / cover

Game idea:
Two teams with several outfield players and a goalkeeper play the ball into the opponent's goal with the intercross stick by skilfully attacking. Good defensive behaviour is required to prevent the opponent from scoring goals.

Scoring:
A goal is scored when the ball crosses the goal line completely.

Playing field:
Handball field (20mx40m). (Floorball) goals with a goal circle of 2.75m radius

Number of participants:
5 against 5 (4 outfield players plus 1 goalkeeper)

Playing rules:
The ball is played into the field by the goalkeeper at the kick-off. The ball may only be handled with the stick. It may not be hit or passed with the body. A player may hold the ball in the basket for a maximum of 5 seconds. If a ball lands out of bounds, the player who puts the ball back into play can either run into the court with the ball or play a pass from the sideline (observe the 5-second rule). If the ball falls to the ground, players have the option of picking it up with their stick or "covering" it. To "cover" the ball, cover it with the basket of the stick. After covering the ball with the basket, the opponents must keep a distance of 3 metres and the player with the ball must make a pass (it is not possible to continue running after covering the ball). An attack must be executed within 30 seconds.

Intercrosse is played without contact between body/body and body/stick. The player with the ball may only run or stand (star step allowed). Walking is prohibited. When running, the stick must be held in both hands. Catching, throwing or "covering" is permitted with one hand. The ball may not be touched with the hand.

The goal circle around the goals has a radius of 2.75 metres. Attackers are not allowed to enter this circle. Within this circle, however, the goalkeeper is allowed to defend the ball with his body and guide it with his hand.

Strict man-to-man defence must be observed. Each defender must be assigned to an attacker, as zone coverage or so-called doubling of attackers is prohibited. As the defender is not allowed to attack the attacker, he must try to skilfully restrict the attacker's running and passing routes, intercept passes and quickly secure free balls.

A and B pass a ball to each other in a given space. C and D try to gain possession of the ball by intercepting it and then pass it to each other. Which team has more passes within 2'?

Variant:
Which team manages 10 passes first?

Per player:
1 intercross stick

Per pitch:
1 intercross ball

Three players (A, B and C) pass the ball to each other in a confined space. A fourth player (D) tries to intercept the ball. If D is able to recover the ball, he swaps places with the player who made the mistake.

Variant:
B and C must always pass to A.

Per player:
1 intercross stick

Per pitch:
1 intercross ball

Two participants face each other and pass the ball to each other. The distances, types of pass and ball reception are varied. After the static form, the participants move freely around the hall/terrain and pass the ball to each other while moving.

Pro Gruppe:
1 Intercross-Stock
1 Intercross-Ball

In a confined space, 2 teams of 4 players each play against each other. One additional player from each team is located in one of the two opposite end zones. This player may move freely there. A point is scored by passing a ball to the player in the end zone. Three passes between the field players are required before a point can be scored.

Per player:
1 intercross stick

Per pitch:
1 intercross ball

Tyres are spread out on the ground in a demarcated field (more than the number of players per team). Two teams play against each other and try to put the ball into a hoop. The defenders can prevent this by placing a leg in the hoop. It is not possible to score twice in a row in the same hoop.

Per player:
1 intercross stick

Per pitch:
1 intercross ball
x game wristbands / overcoats ►team identification
x tyres

Tyres are spread out on the floor in a defined area (more than the number of pairs). The pairs try to pass to each other into the hoops. A point is scored if the partner can catch a pass in a hoop. Points cannot be scored twice in a row in the same hoop. Which pair will score more points in 3'?

Per player:
1 intercross stick

Per group:
1 intercross ball
x tyre

At the corner points of the route (the route symbolises a square number "8"; this results in 6 corner points, as the intersection/intersection point is not included), the participants spread out as individual runners or in small groups of 2-4 people. The running direction is the same for all participants and is predetermined (it may be necessary to change direction from time to time, e.g. after a complete lap). The runners at the corner points 1/4 start simultaneously to the next corner point, where a handover to the next runner/group takes place (in the case of group work, the start only takes place as soon as all previous runners have reached the corner point). Note: When meeting at the centre point, keep right of way. The figure-eight run is repeated as often as specified by the sports leader (1 lap = 6 intervals) before a slightly longer break is taken. The exercise form can then be repeated.

Variant:
Integrate additional tasks for the waiting runners at the corner points: e.g. push-ups, squats, trunk bends, jumps, etc.

Distance: 400m distance in the form of a square number "8" (approx. 50m per section)

Exercise duration: 6 x approx. 50m

Break: 1-3 minutes (easy run back to the starting point or wait in place)

Repeats: 2-10 times

Intensity level: 3 (medium) / 4 (hard)

Hmax: 80-90% (extensive interval method) / 90-95% (intensive interval method)

Rule of speech: speak in full sentences / short exchanges

Both beginners to running training and experienced runners will benefit from the extensive interval method. Ideally, you should choose the extensive variant before the intensive interval units, but the runner should already have a good basic training programme. The breaks between the workouts are relatively short and the running pace is somewhat slower than during intensive interval training (80-90% HRmax). It is important that the heart rate does not fall below 120 beats per minute so that the body does not slow down too much. Extensive interval training takes place slightly below the anaerobic threshold and aims to increase aerobic performance (ideal training for longer competitions such as half marathons or marathons). Intensive interval training is used by ambitious runners to work on their basic speed. The heart rate range is 90-95% of the maximum heart rate. The training takes place at or above the anaerobic threshold, i.e. in the "red zone". This requires the activation of fast-twitch muscle fibres and improves maximum oxygen uptake, lactate tolerance and pace hardness. The pace is fast (at competition speed or slightly below) and the breaks between efforts are longer than with the intensive form (suitable as training for shorter competitions such as 5km or 10km runs).

8 marking cones/caps

Each group has a bingo card at the starting point. At the turning point there are corresponding number cards (numbers face down). The runners each pick up a number card (it is not possible to swap) and bring it to the group. The number card is placed on the corresponding field of the bingo card at the starting point. Which group is the first to have a complete row (horizontally, vertically or diagonally)?

Per group:
1 marking cone/cap/colouring stick
1 bingo card (5 x 5)
25 number cards

At the turning point of the relay there are numerous letter tokens (letters face down), which are available to all groups. The runners each pick up a token (it is not possible to swap) and bring it to the group. If there are no more tokens available or after a time limit set by the sports leader, the groups have 2 minutes to form (correct) words. Each letter used for a word is worth one point. Which group scores the most points?

Variant:
Which group is the first to have all the necessary letters to create a solution word defined by the sports instructor? In this variant, the token is looked at at the reversal point, if it can be used, it is taken to the group. If the letter cannot be used (already present in the solution word), the token is left behind and the group returns to the group without a new letter before sending the next runner off to the tokens with a handshake.

x game pieces (letters)
1 stopwatch

A memory sheet with signs/symbols (e.g. degree signs, circle, square, etc.), pictures (e.g. tree, star, house, etc.) or formulae (e.g. a2+b2=c2, 4+5x3=19, etc.) is located at the turnaround point of the relay. The runners memorise as many fields as possible so that they can enter them on a blank answer sheet at the start. The next runner is therefore well advised not to start immediately, but to communicate with the previous runner to clarify the status of the solution process. The first group to complete all the fields on the answer sheet correctly wins the relay.

Per group:
2 marking cones/capsticks/colouring sticks
1 solution sheet
1 answer sheet
Writing materials

Each group has a set of Jass cards (cards face down) at the turnaround point. The runner may only take certain cards there that have been defined by the game master (e.g. red or black cards). Otherwise, the card is placed face down again and the runner returns to the group without a card to send the next runner onto the course with a handshake. Which group is the first to collect all of the specified cards (18 cards) or has collected the most cards after a certain amount of time.

Variant I:
The criteria are tightened up by only collecting a certain colour (e.g. all heart cards, only pictures of a certain colour).
Variant II:
The runners collect a card of their choice in each round, which is used to build card houses at the starting point. Which group is the first to have built 5 card houses or the most card houses after a certain time (1 house consists of a total of 7 cards)?
Variant III:
Four groups are formed and each team is assigned a colour (diamonds, hearts, spades, clubs). Only 1 set of cards is used. The respective runners of the groups run to this set and turn over a card. They may only take the revealed card with them if it matches the colour of their group. Otherwise, they run back to the group without a card to send the next runner onto the course with a handshake. Which team is the first to collect all the cards of their colour?

1 stopwatch

Per group:
1 set of Jass cards (French)

Marking cones are used to mark out two triangles of different sizes that touch in one corner. Both participants in a team of two start at the point where the two triangles touch. One participant runs round the corners of the small triangle, the other round the corners of the large triangle. After three laps, the two participants switch triangles and perform the exercise again. There is a short break between the individual intervals; a longer recovery phase should only be planned once both triangles have been circled three times. The exercise form can then be repeated.

• Small triangle side: 25-50m (75-150m per interval)
• Large triangle side: 75-100m (225-300m per interval)
  

Variant:
Change the size of the triangles.

Distance: 75-100m or 225-300m distance in the form of a triangle (25-50/75-100m per section)

Exercise duration: 3 x 75-100m; 3 x 225-300m (= total of 6 intervals, 300-400m)

Pause: 1-3 minutes (between intervals)

Repeats: 1-2 times

Intensity level: 3 (medium) / 4 (hard)

HFmax: 80-90% (extensive interval method) / 90-95% (intensive interval method)

Rule of speech: speak in full sentences / short exchanges

Both beginners to running training and experienced runners will benefit from the extensive interval method. Ideally, you should choose the extensive variant before the intensive interval units, but the runner should already have a good basic training programme. The breaks between the workouts are relatively short and the running pace is somewhat slower than during intensive interval training (80-90% HRmax). It is important that the heart rate does not fall below 120 beats per minute so that the body does not slow down too much. Extensive interval training takes place slightly below the anaerobic threshold and aims to increase aerobic performance (ideal training for longer competitions such as half marathons or marathons). Intensive interval training is used by ambitious runners to work on their basic speed. The heart rate range is 90-95% of the maximum heart rate. The training takes place at or above the anaerobic threshold, i.e. in the "red zone". This requires the activation of fast-twitch muscle fibres and improves maximum oxygen uptake, lactate tolerance and pace hardness. The pace is fast (at competition speed or slightly below) and the breaks between efforts are longer than in the intensive form (suitable as training for shorter competitions such as 5km or 10km runs).

Per field:
5 marking cones/caps

Half of the participants line up in the centre of a square (25-100m on each side) in two columns of one, facing each other and equipped with a ball (passers). The remaining participants spread out evenly in the corners of the running circle (runners). At a signal from the sports director, the first runner starts to the next corner, where he sends the second runner onto the track with a handshake. He in turn joins the waiting group at the back. The runners run until each participant is back at the starting point (or several rounds), thereby setting the time available for the passers in the centre of the square. From the start command, the foremost passer in the column passes the ball to the player on the opposite side. After the pass, he runs to the other side and stands behind the waiting group. Each complete pass by foot or hand (the sports director may define rules such as Ground pass or receiving the ball between two specific lines) scores one point. Which team scores more points during their pass?

Variant I:
Define different ways of transporting the ball (instead of passes) for the group in the centre:

• Ball (e.g. medicine ball or gymnastic ball)
• Transport the ball (e.g. medicine ball or gym ball) by holding it up;
• Transport the ball on your thighs in a four-footed gait;
• Pinch the ball between your feet and move around bouncing.

1 ball/throwing disc (frisbee)
4 marking cones/caps ►field markings

Half of the participants:
1 stick/stick ►intercross/lacrosse, smolball, floorball

Sports leader:
1 stopwatch

A rectangle laid out with marker cones serves as a circuit (20-30m per side = 80-120m intervals). A set of memory cards is laid out in each corner, where a group positions itself. At the start of the game, each group may reveal two cards from their set. If they match, two more may be revealed. Otherwise, the whole group has to run a lap around all the marker cones. Which team is the first to find all the memory pairs?

Variant:
Change the type of movement (e.g. backwards, hopping on one leg, crab walking, etc.), whereby the fun factor takes centre stage and the interval training takes a back seat with this variation.

4 marker cones/caps/colouring sticks
4 sets of memory cards