Beginner Cycle Bike Workout

Beginner Cycle Bike Workout

WORKOUT:

OVERVIEW:

New to cycling? Go back to the basics with this beginner cycle bike workout. Follow along with Sunny Trainer Sydney as she introduces you to different cadences, resistance levels, and positions to prepare you for many more rides to come.

Workout Details

Warmup – at varying cadence, goal get used to positioning and pace
1 min 30 sec 60 RPM – starting with medium resistance 30 sec 70 RPM – light increase resistance (1 turn or so)
1 min 60 RPM
30 sec 85 RPM
1 min 60 RPM – increase resistance (1 or 2 more turns)
30 sec 85 RPM
1 min 60 RPM
30 sec 85 RPM

Climbs - medium/heavy resistance, goal 60-70 RPM
30 sec Climb
1 min Rest
Repeat 3 times

Sprints/giph – medium resistance, goal 100-110 RPM
30 sec Sprint
1 min Rest
Repeat 3 times

Climb Pyramid – medium/heavy resistance, goal 80 RPM
15 sec Seated
30 sec Climb
45 sec Seated
45 sec Climb
30 sec Seated
15 sec Climb

Cooldown
2 min

END WORKOUT

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