Beginner Intro Class to Climbing | Cycle Bike Workout

Sunny riders, are you struggling with climbs during your ride? Get back to the basics with this 30-minute beginner cycle bike workout.

1 min read

Workouts

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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1 comment

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!