Blogs > workouts

20-Minute Beginner Ride

If you’re new on the block, Sunny Trainer Dana has a 20-minute beginner ride for you to kick off your cycling journey on the right foot!

20-Minute Beginner Ride
1 min read
On This Page

    WORKOUT:

     

    OVERVIEW:

    If you’re new on the block, Sunny Trainer Dana has a 20-minute beginner ride for you to kick off your cycling journey on the right foot!

    Workout Length

    20 minutes

    Workout Level

    Beginner

    Products Used

    SF-B1986

    Trainer

    Dana Simonelli

     

    Workout Details

    WARMUP

    - Ride | 90-100 RPM
    - Pick Up | 110-115 RPM
    - Add Resistance | 90-100 RPM
    - Pick Up | 110-115 RPM
    - Ride | 90-100 RPM

     

    WORKOUT

    3RD POSITION CLIMBS:

    - Climb | 60-65 RPM
    - Push | 75 RPM
    - Add Resistance | 60-65 RPM

     

    1ST POSITION:

    - Seated Ride | 85 RPM
    - Out of Saddle | 85 RPM
    - Seated Ride | 85 RPM
    - Out of Saddle | 85 RPM
    - Seated Ride | 85 RPM

     

    HEAVY HILL:

    - Add Resistance | 60 RPM
    - Decrease Resistance | 75 RPM
    - Add Resistance | 75 RPM
    - Add Resistance | 75 RPM
    - 3rd Position | Climb | 75 RPM
    - Seated Ride | 75 RPM
    - 3rd Position | Climb | 75 RPM

     

    FLAT ROAD:

    - Ride | 100 RPM
    - Ride | 115-120 RPM
    - Ride | 85 RPM
    - 2nd Position | Out of Saddle | 85 RPM
    - 3rd Position | Climb | 85 RPM
    - Ride | 85 RPM
    - 2nd Position | Out of Saddle | 85 RPM
    - 3rd Position | Climb | 85 RPM
    - 2nd Position | Out of Saddle | 85 RPM
    - 3rd Position | Climb | 85 RPM

     

    HEAVY HILL:

    - Add Resistance | 60 RPM
    - Push | 75 RPM
    - Add Resistance | 60 RPM
    - Push | 75 RPM
    - 3rd Position | Climb | 60-65 RPM

     

    Recommended Products:

    Synergy Magnetic Indoor Cycling Bike

    Evolution Pro II Bike

    Premium Indoor Bike

    Leave a comment

    Post comment

    Share this article

    More Workouts Articles

    View All