Beginner Intro Class to Climbing | Cycle Bike Workout

Beginner Intro Class to Climbing | Cycle Bike Workout

WORKOUT:

OVERVIEW:

Sunny riders, are you struggling with climbs during your ride? Get back to the basics with this 30-minute beginner cycle bike workout focused on form, drills, tips and tricks to help you become better and stronger at climbs during your cycling workouts!

Workout Details

WARMUP
Warmup: Dead bugs
Warmup: Glute Bridge
Warmup: Glute Bridge w/ Leg Raise
Warmup: Hip Flexor Stretch (Left)
Warmup: Hip Flexor Stretch (Right)
Warmup: Ride Medium Resistance – 80-100 RPM

SEATED CLIMB INTERVALS – MEDIUM-HIGH RESISTANCE: 60-80 RPM
Interval 1: Medium-High Resistance: 60-80 RPM – 20 seconds
Rest – 20 seconds
Interval 1: Medium-High Resistance: 60-80 RPM – 20 seconds
Rest – 60 seconds
Interval 2: Medium-High Resistance: 60-80 RPM – 60 seconds
Interval 2: Add resistance
Interval 2: Add resistance
Interval 2: Add resistance
Recovery – 60 seconds
Interval 2: Medium-High Resistance: 60-80 RPM – 60 seconds
Interval 2: Add resistance
Interval 2: Add resistance
Interval 2: Add resistance
Recovery – 60 seconds

STANDING FLAT INTERVALS – LOW RESISTANCE: 80-100 RPM
Standing Flat Demonstrations
Interval 1: Low Resistance: 80-100 RPM – 30 seconds
Recovery – 30 seconds
Interval 1: Low Resistance: 80-100 RPM – 30 seconds
Recovery – 30 seconds
Interval 1: Low Resistance: 80-100 RPM – 30 seconds

Recovery – 2 minutes

STANDING CLIMB INTERVALS – MEDIUM-HIGH RESISTANCE: 60-80 RPM
Standing Climb Demonstrations
Interval 1: Medium-Resistance: 60-80 RPM – 20 seconds
Recovery – 20 seconds
Interval 1: Medium-Resistance: 60-80 RPM – 20 seconds
Recovery – 20 seconds
Interval 2: Medium-Resistance: 60-80 RPM – 60 seconds
Interval 2: Add resistance
Interval 2: Add resistance
Interval 2: Add resistance
Recovery – 60 seconds
Interval 2: Medium-Resistance: 60-80 RPM – 60 seconds
Interval 2: Add resistance
Interval 2: Add resistance
Interval 2: Add resistance
Recovery – 60 seconds

COOLDOWN
Cooldown: Easy Cycle, Low Resistance – 3 minutes
Cooldown: Back Extension Stretch
Cooldown: Child's Pose
Cooldown: Downward Dog

END WORKOUT

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  • sara

    Thank you Sunny Health for my beautiful and easily assembled Foldable Exercise Bike. I took my first 10 minutes today and am thrilled. It is such a pleasure to do business with a company that provides what it advertises!