20-Minute High Cadence vs. High Resistance Cycle Bike Ride

This fast-paced 20-minute workout will keep you on your toes, with plenty of changes between jumps, sprints, climbs, and high resistance pushes.

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Workouts

a woman is cycling

WORKOUT:

OVERVIEW:

This fast-paced 20-minute workout will keep you on your toes, with plenty of changes between jumps, sprints, climbs, and high resistance pushes. Follow along with Sunny Trainer Sydney as she takes you through this fun and exciting ride, and experience high cadences and high resistances to push your body to the next level.

Workout Details

2:00 Warmup

  • Cadence: 70-80 RPMĀ 
  • Resistance: Light

1:00 8 Count JumpsĀ 

  • Cadence: 80+ RPM
  • Resistance: Medium

1:00 4 Count JumpsĀ 

  • Cadence: 80+ RPMĀ 
  • Resistance: Medium

1:00 2 Count Jumps

  • Cadence: 80+ RPMĀ 
  • Resistance: Medium

1:00 Seated Sprint

  • Cadence: 100-110 RPM
  • Resistance: Medium

1:00 High Resistance Sprint

  • Cadence: 80+ RPM
  • Resistance: High

1:00 High Resistance Climb

  • Cadence: 80+ RPM
  • Resistance: High

1:00 High Resistance 4 Count Jumps

  • Cadence: 80+ RPM
  • Resistance: High

1:00 Recovery

  • Cadence: 60- RPM
  • Resistance: Light Repeat!

Ā 

2:00 Cooldown

  • Cadence: 60-70 RPM
  • Resistance: LightĀ 

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