Work Up a Sweat To This Beginner Cycle Workout w/ Hills & Climbs

Work Up a Sweat To This Beginner Cycle Workout w/ Hills & Climbs

WORKOUT:

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.

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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  • Jackie

    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