Ashton Roark
Fitness Trainer
WORKOUT:
OVERVIEW:
Whether you're a beginner or advanced rider, this beginner cycle workout is perfect for those ready to take their indoor cycling to the next level! Join our newest Sunny Trainer, Ashton Roark, as she guides you through this fast-paced, challenging ride designed to get you sweating up a storm through climbs after climbs. Stretch it out, take a sip of water, and let's get ready to crush it, Sunny fam!
WORKOUT DETAILS
WARMUP – 4 minutes
- Warmup: Progressive Ride; 80-90 Cadence
- Warmup: Off the Saddle; 80-90 Cadence – 20 seconds
- Warmup: Increase Resistance
- Warmup: Off the Saddle; 80-90 Cadence – 20 seconds
- Warmup: Increase Resistance
- Warmup: Pick Up Pace
- Warmup: Off the Saddle; 80-90 Cadence – 20 seconds
- Warmup: Push Pace
- Cooldown: Recovery – 30 seconds
INTERVAL 1
- Interval 1: Off the Saddle
- Interval 1: Push – 30 seconds
- Recovery – 30 seconds
INTERVAL 2
- Interval 2: Push – 45 seconds
- Recovery – 90 seconds
8 COUNT JUMPS
- Set 1: Push
- Recovery
- Set 2: Push
- Recovery
- Set 3: Push
- Recovery
- Set 4: Push – Increase Resistance
- Recovery
- Set 5: Push
- Recovery
- Set 6: Push
- Recovery
- Set 7: Push
- Recovery – 60 seconds
16 COUNT JUMPS
- Set 1: Push
- Recovery
- Set 2: Push
- Recovery
- Set 3: Push – Increase Resistance
- Recovery
- Set 4: Push
- Recovery – 60 seconds
RESISTED CLIMBS
- In the Saddle – Increase Resistance
- Resisted Climb – 2 minutes
- Resisted Climb: Increase Resistance
- On the Saddle
- Push – 30 seconds
- Recovery – 30 seconds
8 COUNT JUMPS
- Set 1: Push
- Recovery
- Set 2: Push
- Recovery
16 COUNT JUMPS
- Set 1: Push
- Recovery
- Set 2: Push – 45 seconds
- Recovery
COOLDOWN
- Cooldown: Light Pedal + Stretches
- Cooldown: Off the Saddle
- Cooldown: On the Saddle (Slower Pedal Strokes) + Stretches
END WORKOUT
