Dana Simonelli
Fitness Trainer
ACE-CPT, NASM-CPT
WORKOUT:
OVERVIEW:
Get ready to get your heart rate up and challenge your quads in this 30-minute beginner interval ride! Sunny trainer, Dana Simonelli, does it all in this workout as she pushes you on flat ground and hills, both in and out of the saddle. Whether your goal is to increase your cardiovascular fitness or burn out your legs, this workout has you covered.
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Workout Length |
30 minutes |
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Workout Level |
Beginner |
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Products Used |
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Trainer |
Workout Details:
WARMUP
-100 RPM
WORKOUT
-110-115 RPM
-90-100 RPM
-Add resistance
-110-115 RPM
-80-85 RPM, add resistance
-3rd position, add resistance
-3rd position, add resistance
-3rd position, add resistance
-3rd position, add resistance
-3rd position, add resistance
-60-65 RPM, add resistance
-70-75 RPM
-60 RPM
-70-75 RPM
-60 RPM
-70-75 RPM
-100 RPM
-115-120 RPM
-115-120 RPM
-70 RPM, add resistance
-3rd position, add resistance
-3rd position, add resistance
-add resistance
-50-55 RPM
-60-65 RPM
-Add resistance
-60-65 RPM
-65-70 RPM
-3rd position, 80 RPM
-Add resistance
-3rd position, 80 RPM
-Add resistance
-3rd position, 80 RPM
-Add resistance
-3rd position, 80 RPM
-Add resistance
-3rd position, 80 RPM
-Add resistance
-3rd position
-3rd position
-90-100 RPM
-Cadence Push
-Cadence Push
-Cadence Push
-50-55 RPM, add resistance
-Cadence Push
-3rd position
-Add resistance
-Cadence Push
-3rd position
-Cadence Push
-3rd position
-Flat Road
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1 comment
First time comment. Have been doing Dana’s interval rides for about five months and they are outstanding. Her routines are excellent for my legs, cardiovascular performance and confidence. Getting ready for outdoor cycling in 2023 and Dana’s workouts are ESSENTIAL to my plan for a better season in 2023 than in 2022. Thank you Dana!!