Sunny Health and Fitness
Fit for Everyone®
WORKOUT:
OVERVIEW:
This workout will help you develop your sprinting and off the saddle climbing abilities while helping you build cardiovascular endurance and burn a significant amount of calories. After the guided warm up you will take on five intervals consisting of a 1 minute off the saddle climbs followed by a 1 minute seated sprint. After each interval your will take a 1 minute recovery break before completing each of the next four intervals. Follow along with Sunny Trainer Matt as he guides you through the sprint and climb intervals.
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Workout Length |
20 Minutes |
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Products Used |
WORKOUT DETAILS
Warm up: (4 minutes)
- 1 minute base pace (low-medium resistance)
- 1 minute off the saddle climb (medium-heavy resistance @ 60+ rpm)
- 1 minute seated sprint ( low-medium resistance @100+ rpm)
- 1 minute base pace (low-medium resistance)
Intervals: (15 minutes)
- 1 minute off the saddle climb (heavy resistance @60+ rpm)
- 1 minute seated sprint (moderate resistance @100+ rpm)
(Rest 1 minute)
- 1 minute off the saddle climb (heavy resistance @60+ rpm)
- 1 minute seated sprint (moderate resistance @100+ rpm)
(Rest 1 minute)
- 1 minute off the saddle climb (heavy resistance @60+ rpm)
- 1 minute seated sprint (moderate resistance @100+ rpm)
(Rest 1 minute)
- 1 minute off the saddle climb (heavy resistance @60+ rpm)
- 1 minute seated sprint (moderate resistance @100+ rpm)
(Rest 1 minute)
- 1 minute off the saddle climb (heavy resistance @60+ rpm)
- 1 minute seated sprint (moderate resistance @100+ rpm)
(Rest 1 minute)
- Cool Down: (2+ minutes) 2 – 5 mins if needed (seated) low resistance/low cadence)
END WORKOUT
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