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Work Up a Sweat To This Beginner Cycle Workout w/ Hills & Climbs

Sunny riders, we have another great beginner cycle bike ride to mix up your routine!

Work Up a Sweat To This Beginner Cycle Workout w/ Hills & Climbs
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    WORKOUT:

     

    OVERVIEW:

    Sunny riders, we have another great beginner cycle bike ride to mix up your routine! Follow along with Sunny Trainer Kiana as she leads you through this fun ride designed to help you learn the basics and practice sprints and climbs and work up a sweat.

     

    WORKOUT DETAILS

    WARMUP – 5 MINS
    - Warmup: Stretch – 1 min
    - Warmup: Light Ride – 2 mins
    - Recovery

    SET 1
    - Set 1: Sprint Intervals, Low Resistance – 60 sec
    - Recovery: Low Resistance – 60 sec
    - Set 1: Sprint Intervals, Low Resistance – 60 sec
    - Recovery: Low Resistance – 60 sec
    - Set 1: Sprint Intervals, Low Resistance – 60 sec
    - Recovery: Low Resistance – 60 sec

    SET 2
    - Set 2: Off the Saddle, Medium Resistance – 30 sec
    - Set 2: On the Saddle, Medium Resistance – 30 sec
    - Set 2: Off the Saddle, Medium Resistance – 30 sec
    - Set 2: On the Saddle, Medium Resistance – 30 sec
    - Set 2: Off the Saddle, Medium Resistance – 30 sec
    - Set 2: On the Saddle, Medium Resistance – 30 sec
    - Set 2: Off the Saddle, Medium Resistance – 30 sec
    - Set 2: On the Saddle, Medium Resistance – 30 sec
    - Set 2: Off the Saddle, Medium Resistance – 30 sec
    - Set 2: On the Saddle, Medium Resistance – 30 sec

    SET 3
    - Set 3: Climb, High Resistance – 60 sec
    - Recovery: Low Resistance – 60 sec
    - Set 3: Climb, High Resistance – 60 sec
    - Recovery: Low Resistance – 60 sec
    - Set 3: Climb, High Resistance – 60 sec
    - Recovery: Low Resistance – 60 sec

    SET 4
    - Set 4: Sprint, Low Resistance – 60 sec
    - Recovery: Low Resistance – 60 sec
    - Set 4: Sprint, Low Resistance – 60 sec
    - Recovery: Low Resistance – 60 sec
    - Set 4: Sprint, Low Resistance – 60 sec

    COOLDOWN
    - Cooldown: Light Ride
    - Cooldown: Stretch

    END WORKOUT

     

    Recommended Products

    Chain Drive Pro Indoor Cycling Bike

    Synergy Exercise Bike

    Premium Cycling Bike Belt Drive Clipless Pedal

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    2 comments

    Brenda Zavala

    Challenging but fun workout for me. I appreciate the warm-up and cool- down. Tatiana is very encouragingand makes me want to make her proud!
    Jackie

    I really enjoyed this workout. Kianna is very motivating and has a very pleasant voice 😊 I still consider myself a beginner and it was challenging to keep up but possible. Thank you so much

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