30 Min Cycle Dance Cardio & Interval Workout

30 Min Cycle Dance Cardio & Interval Workout

WORKOUT:

OVERVIEW:

Get ready to sweat and dance along from home on your cycle bike, with this fun workout with Sunny Trainer Brandon Reed! This 30-minute feel-good ride is filled with fast-paced interval pushes, and heavy resistance climbs. You’ll be having so much fun, it’ll be over before you know it!

Workout Details

INTRO
- Warmup - 5 mins
- Increase resistance
- Increase resistance
- Increase resistance

INTERVAL PUSHES (1 ACTIVE: 2 REST)
- Interval Push: Set 1 - 30 sec
- Rest - 60 sec
- Interval Push: Set 2 - 30 sec
- Rest - 60 sec
- Interval Push: Set 3 - 30 sec
- Rest - 60 sec
- Recover - 60 sec

HEAVY CLIMB, HEAVY RESISTANCE, SLOWER PACE
- Climb: Medium Resistance - 8 sec up; 8 sec down
- Climb: Medium Resistance - 4 sec up; 4 sec down
- Climb: Medium Resistance - 2 sec up; 2 sec down
- Climb: Heavy Resistance
- Recover
- Ride: Medium Resistance
- Climb: Heavy Resistance

2, 30 SEC PUSHES, THICK RESISTANCE FLUSH TO FINISH
- Endurance Push: Set 1 - 30 sec
- Rest - 30 sec
- Endurance Push: Set 2 - 30 sec
- Rest - 30 sec
- Ride: Medium Resistance
- Recover
- Stretch

END WORKOUT

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  • Terri

    Today is cycle day! Gonna try this workout. Looks fun!

  • Sharon Day

    Reed makes it easily achievable for all levels. Short but sweet. Thanks!

  • Eve Flink

    Reed gives a great class.
    Looking forward to some more from him!

  • stephanie abrams

    Great class Reed! Thank you!

  • David

    Best bike I have ever owned, sturdy, solid and fantastic price