Dana Simonelli
Fitness Trainer
ACE-CPT, NASM-CPT
WORKOUT:
OVERVIEW:
Sunny team, ready to wake up and get your workout in? Sunny Trainer Dana Simonelli has your back. With just 20-minutes of all out work on your indoor stationary bike, you’ll be ready to crush your day!
Workout Details:
Warmup Flat Road 100RPM
Warmup Tabata Round
20 second Push 110-120RPM
10 second Recovery 100RPM
Repeat
Adjust Resistance & Cadence
Tabata Round 1 – Seated Hill20 second Push (80-85RPM) (in the saddle)
10 second Recovery (65RPM) (out of saddle)
Repeat
Adjust Resistance & Cadence
Tabata Round 2 – Standing Hill
20 Second Push (80-85RPM) (out of saddle)
10 second Recovery (in the saddle)
Repeat
Adjust Resistance & Cadence
Tabata Round 3 – Heavy Hill
20 Second Push (50 RPM) (out of saddle)
10 second Recovery (in the saddle)
Repeat
Adjust Resistance & Cadence
Tabata Round 4 – Flat Road
20 Second Push (120 RPM) (in the saddle)
10 second Recovery (100RPM)
Repeat
Adjust Resistance & Cadence
Tabata Round 5 – Seated Push with Jogging Recovery
20 second Push (120RPM) (in the saddle)
10 second Recovery (85RPM) (out of saddle)
Repeat
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3 comments
What is more important when riding. M.P.H. Distance. RPM. Thank you
Loved the class. I am 56 and just getting started. I need something a little slower to start out on. Any spinning classes for someone like me? Very good class
Just got it took me 10 min. To put it together very easy to assemble wish there was a dvd work out with it but tried it and so for we like it.