Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
WORKOUT:
OVERVIEW:
Sunny riders, are you struggling with climbs during your ride? Get back to the basics with this 30-minute beginner cycle bike workout focused on form, drills, tips and tricks to help you become better and stronger at climbs during your cycling workouts!
WORKOUT DETAILS
WARMUP
- Warmup: Dead bugs
- Warmup: Glute Bridge
- Warmup: Glute Bridge w/ Leg Raise
- Warmup: Hip Flexor Stretch (Left)
- Warmup: Hip Flexor Stretch (Right)
- Warmup: Ride Medium Resistance – 80-100 RPM
SEATED CLIMB INTERVALS – MEDIUM-HIGH RESISTANCE: 60-80 RPM
- Interval 1: Medium-High Resistance: 60-80 RPM – 20 seconds
- Rest – 20 seconds
- Interval 1: Medium-High Resistance: 60-80 RPM – 20 seconds
- Rest – 60 seconds
- Interval 2: Medium-High Resistance: 60-80 RPM – 60 seconds
- Interval 2: Add resistance
- Interval 2: Add resistance
- Interval 2: Add resistance
- Recovery – 60 seconds
- Interval 2: Medium-High Resistance: 60-80 RPM – 60 seconds
- Interval 2: Add resistance
- Interval 2: Add resistance
- Interval 2: Add resistance
- Recovery – 60 seconds
STANDING FLAT INTERVALS – LOW RESISTANCE: 80-100 RPM
- Standing Flat Demonstrations
- Interval 1: Low Resistance: 80-100 RPM – 30 seconds
- Recovery – 30 seconds
- Interval 1: Low Resistance: 80-100 RPM – 30 seconds
- Recovery – 30 seconds
- Interval 1: Low Resistance: 80-100 RPM – 30 seconds
Recovery – 2 minutes
STANDING CLIMB INTERVALS – MEDIUM-HIGH RESISTANCE: 60-80 RPM
- Standing Climb Demonstrations
- Interval 1: Medium-Resistance: 60-80 RPM – 20 seconds
- Recovery – 20 seconds
- Interval 1: Medium-Resistance: 60-80 RPM – 20 seconds
- Recovery – 20 seconds
- Interval 2: Medium-Resistance: 60-80 RPM – 60 seconds
- Interval 2: Add resistance
- Interval 2: Add resistance
- Interval 2: Add resistance
- Recovery – 60 seconds
- Interval 2: Medium-Resistance: 60-80 RPM – 60 seconds
- Interval 2: Add resistance
- Interval 2: Add resistance
- Interval 2: Add resistance
- Recovery – 60 seconds
COOLDOWN
- Cooldown: Easy Cycle, Low Resistance – 3 minutes
- Cooldown: Back Extension Stretch
- Cooldown: Child's Pose
- Cooldown: Downward Dog
END WORKOUT
