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20 Minute Next Level Beginner Cycle Workout

Whether you're a beginner or advanced rider, this beginner cycle workout is perfect for those ready to take their indoor cycling to the next level!.

Ashton Roark

Fitness Trainer

Sun, Jul 18, 2021

1 min read

Workouts

20 Minute Next Level Beginner Cycle Workout

Ashton Roark

Fitness Trainer

More from Ashton Roark

Workouts Articles

WORKOUT:

OVERVIEW:

Whether you're a beginner or advanced rider, this beginner cycle workout is perfect for those ready to take their indoor cycling to the next level! Join our newest Sunny Trainer, Ashton Roark, as she guides you through this fast-paced, challenging ride designed to get you sweating up a storm through climbs after climbs. Stretch it out, take a sip of water, and let's get ready to crush it, Sunny fam!

WORKOUT DETAILS

WARMUP – 4 minutes
- Warmup: Progressive Ride; 80-90 Cadence
- Warmup: Off the Saddle; 80-90 Cadence – 20 seconds
- Warmup: Increase Resistance
- Warmup: Off the Saddle; 80-90 Cadence – 20 seconds
- Warmup: Increase Resistance
- Warmup: Pick Up Pace
- Warmup: Off the Saddle; 80-90 Cadence – 20 seconds
- Warmup: Push Pace
- Cooldown: Recovery – 30 seconds

INTERVAL 1
- Interval 1: Off the Saddle
- Interval 1: Push – 30 seconds
- Recovery – 30 seconds

INTERVAL 2
- Interval 2: Push – 45 seconds
- Recovery – 90 seconds

8 COUNT JUMPS
- Set 1: Push
- Recovery
- Set 2: Push
- Recovery
- Set 3: Push
- Recovery
- Set 4: Push – Increase Resistance
- Recovery
- Set 5: Push
- Recovery
- Set 6: Push
- Recovery
- Set 7: Push
- Recovery – 60 seconds

16 COUNT JUMPS
- Set 1: Push
- Recovery
- Set 2: Push
- Recovery
- Set 3: Push – Increase Resistance
- Recovery
- Set 4: Push
- Recovery – 60 seconds

RESISTED CLIMBS
- In the Saddle – Increase Resistance
- Resisted Climb – 2 minutes
- Resisted Climb: Increase Resistance
- On the Saddle
- Push – 30 seconds
- Recovery – 30 seconds

8 COUNT JUMPS
- Set 1: Push
- Recovery
- Set 2: Push
- Recovery

16 COUNT JUMPS
- Set 1: Push
- Recovery
- Set 2: Push – 45 seconds
- Recovery

COOLDOWN
- Cooldown: Light Pedal + Stretches
- Cooldown: Off the Saddle
- Cooldown: On the Saddle (Slower Pedal Strokes) + Stretches

END WORKOUT