WORKOUT:
OVERVIEW:
If you're ready to put in some major work on your indoor cycle bike, then this intense Cycling Tabata Challenge with Sunny Trainer Sydney is just the class you needed! This workout includes 4 total sets of Tabata in just 25 minutes, each set of Tabata is focused on a different practice – from high cadence climbs, seated climbs, standing climbs, and all-out sprints. Push yourself and give this challenging ride a try. You’ll be glad you did when the work is done!
Workout Details
TABATA SET 1 – GOAL RPM: AS FAST AS POSSIBLE
Interval 1: High Cadence Climb, Resistance Medium – 20 seconds
Rest – 10 seconds
Interval 2: High Cadence Climb, Resistance Medium – 20 seconds
Rest – 10 seconds
Interval 3: High Cadence Climb, Resistance Medium – 20 seconds
Rest – 10 seconds
Interval 4: High Cadence Climb, Resistance Medium – 20 seconds
Rest – 10 seconds
Interval 5: High Cadence Climb, Resistance Medium – 20 seconds
Rest – 10 seconds
Interval 6: High Cadence Climb, Resistance Medium – 20 seconds
Rest – 10 seconds
Interval 7: High Cadence Climb, Resistance Medium – 20 seconds
Rest – 10 seconds
Interval 8: High Cadence Climb, Resistance Medium – 20 seconds
Recovery + Lower Resistance – 1 minute
TABATA SET 2 – GOAL RPM - 50 RPM
Increase Resistance
Interval 1: Seated Climb, Heavy Resistance – 20 seconds
Rest – 10 seconds
Interval 2: Seated Climb, Heavy Resistance – 20 seconds
Rest – 10 seconds
Interval 3: Seated Climb, Heavy Resistance – 20 seconds
Rest – 10 seconds
Interval 4: Seated Climb, Heavy Resistance – 20 seconds
Rest – 10 seconds
Interval 5: Seated Climb, Heavy Resistance – 20 seconds
Rest – 10 seconds
Interval 6: Seated Climb, Heavy Resistance – 20 seconds
Rest – 10 seconds
Interval 7: Seated Climb, Heavy Resistance – 20 seconds
Rest – 10 seconds
Interval 8: Seated Climb, Heavy Resistance – 20 seconds
Recovery + Lower Resistance – 1 minute
TABATA SET 3 – GOAL RPM - 70 RPM
Increase Resistance
Interval 1: Standing Climb, Medium Resistance – 20 seconds
Rest – 10 seconds
Interval 2: Standing Climb, Medium Resistance – 20 seconds
Interval 3: Standing Climb, Medium Resistance – 20 seconds
Rest – 10 seconds
Interval 4: Standing Climb, Medium Resistance – 20 seconds
Rest – 10 seconds
Interval 5: Standing Climb, Medium Resistance – 20 seconds
Rest – 10 seconds
Interval 6: Standing Climb, Medium Resistance – 20 seconds
Rest – 10 seconds
Interval 7: Standing Climb, Medium Resistance – 20 seconds
Rest – 10 seconds
Interval 8: Standing Climb, Medium Resistance – 20 seconds
Recovery - 1 minute
TABATA SET 4 – GOAL RPM - 90-95 RPM
Increase Resistance
Interval 1: Fast Seated Sprint – 20 seconds
Rest – 10 seconds
Interval 2: Fast Seated Sprint – 20 seconds
Rest – 10 seconds
Interval 3: Fast Seated Sprint – 20 seconds
Rest – 10 seconds
Interval 4: Fast Seated Sprint – 20 seconds
Rest – 10 seconds
Interval 5: Fast Seated Sprint – 20 seconds
Rest – 10 seconds
Interval 6: Fast Seated Sprint – 20 seconds
Rest – 10 seconds
Interval 7: Fast Seated Sprint – 20 seconds
Rest – 10 seconds
Interval 8: Fast Seated Sprint – 20 seconds
COOLDOWN
Cooldown: Regressive Ride
END WORKOUT
