WORKOUT:
OVERVIEW:
If you are new to cycling workouts, you should be aware of the importance of your pace. Pace is usually communicated as your “cadence”. Cadence refers to the number of revolutions your pedals complete in a minute (RPM’s). Everyone will naturally ride at a natural cadence rate. The goal of cadence training is to find a pace you can perform comfortably while maintaining the power and speed necessary to meet your training goals. During your workouts you will need to pay attention to cadence changes and resistance changes. Follow along with Sunny trainer, Matt, as he takes you through this calorie burning workout that focuses on cadence changes so you can become more comfortable with pacing your workouts.
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Workout Length |
20 Minutes |
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Products Used |
WORKOUT DETAILS
Warm Up: 2 minutes
- Work to a pace of 80 rpms with light to moderate resistance
Workout Blocks:
- Seated Position: 7:30 minutes
Round 1
- 30 seconds @ 80 rpms add resistance
- 30 seconds @ 90 rpms = resistance
- 30 seconds @ 100 rpms = resistance
- 1-minute recovery = resistance
Round 2
- 30 seconds @ 80 rpms add resistance
- 30 seconds @ 90 rpms = resistance
- 30 seconds @ 100 rpms = resistance
- 1-minute recovery = resistance
Round 3
- 30 seconds @ 80 rpms add resistance
- 30 seconds @ 90 rpms = resistance
- 30 seconds @ 100 rpms = resistance
- 1-minute recovery = resistance
- Off the Saddle Climbing Position – 7:30 minutes
Round 4
- 30 seconds @ 60 rpms add resistance
- 30 seconds @ 60+ rpms = resistance
- 30 seconds @ MAX rpms = resistance
- 1-minute recovery = resistance
Round 5
- 30 seconds @ 60 rpms add resistance
- 30 seconds @ 60+ rpms = resistance
- 30 seconds @ MAX rpms = resistance
- 1-minute recovery = resistance
Round 6
- 30 seconds @ 60 rpms add resistance
- 30 seconds @ 60+ rpms = resistance
- 30 seconds @ MAX rpms = resistance
- 1-minute recovery reduce resistance
Cool Down – 2 to 5 minutes
- Seated recovery ride
END
