WORKOUT:
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OVERVIEW:
Sunny riders, we have another great beginner cycle bike ride to mix up your routine! Follow along with Sunny Trainer Kiana as she leads you through this fun ride designed to help you learn the basics and practice sprints and climbs and work up a sweat.
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WORKOUT DETAILS
WARMUP – 5 MINS
- Warmup: Stretch – 1 min
- Warmup: Light Ride – 2 mins
- Recovery
SET 1
- Set 1: Sprint Intervals, Low Resistance – 60 sec
- Recovery: Low Resistance – 60 sec
- Set 1: Sprint Intervals, Low Resistance – 60 sec
- Recovery: Low Resistance – 60 sec
- Set 1: Sprint Intervals, Low Resistance – 60 sec
- Recovery: Low Resistance – 60 sec
SET 2
- Set 2: Off the Saddle, Medium Resistance – 30 sec
- Set 2: On the Saddle, Medium Resistance – 30 sec
- Set 2: Off the Saddle, Medium Resistance – 30 sec
- Set 2: On the Saddle, Medium Resistance – 30 sec
- Set 2: Off the Saddle, Medium Resistance – 30 sec
- Set 2: On the Saddle, Medium Resistance – 30 sec
- Set 2: Off the Saddle, Medium Resistance – 30 sec
- Set 2: On the Saddle, Medium Resistance – 30 sec
- Set 2: Off the Saddle, Medium Resistance – 30 sec
- Set 2: On the Saddle, Medium Resistance – 30 sec
SET 3
- Set 3: Climb, High Resistance – 60 sec
- Recovery: Low Resistance – 60 sec
- Set 3: Climb, High Resistance – 60 sec
- Recovery: Low Resistance – 60 sec
- Set 3: Climb, High Resistance – 60 sec
- Recovery: Low Resistance – 60 sec
SET 4
- Set 4: Sprint, Low Resistance – 60 sec
- Recovery: Low Resistance – 60 sec
- Set 4: Sprint, Low Resistance – 60 sec
- Recovery: Low Resistance – 60 sec
- Set 4: Sprint, Low Resistance – 60 sec
COOLDOWN
- Cooldown: Light Ride
- Cooldown: Stretch
END WORKOUT
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2 comments
Challenging but fun workout for me. I appreciate the warm-up and cool- down. Tatiana is very encouragingand makes me want to make her proud!
I really enjoyed this workout. Kianna is very motivating and has a very pleasant voice 😊 I still consider myself a beginner and it was challenging to keep up but possible. Thank you so much