20 Minute Next Level Beginner Cycle Workout

20 Minute Next Level Beginner Cycle Workout

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

Recommended Products:


Leave a comment

Please note, comments must be approved before they are published