WORKOUT:
OVERVIEW:
Get ready for an exhilarating and challenging 20-minute cycling workout with Sunny Trainer, Dana Simonelli. This dynamic ride will push your cardiovascular endurance and leg strength to the limit. With a combination of tough hill intervals and flat road sprints, you're guaranteed to feel the burn by the end of this energizing workout.
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Workout Length: |
20 Minutes |
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Workout Level: |
Intermediate |
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Product Used: |
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Trainer: |
Workout Details:
WARMUP
-Start with a flat road, maintaining a pace of 90-100 revolutions per minute (rpm).
-Increase your speed gradually, pushing the rpm to 110-120.
-Decrease your speed slightly to 115 rpm.
-Further decrease your speed to 90-100 rpm.
-Push your speed again to 110-120 rpm.
-Lower your speed to 75-80 rpm.
WORKOUT
-Transition to the 3rd position, riding out of the saddle at 75-80 rpm.
-Return to the saddle and increase your pace to 90-100 rpm.
-Increase the resistance while maintaining a pace of 75-80 rpm.
-Move to the 3rd position, riding out of the saddle at 75-80 rpm.
-Return to the saddle and maintain a pace of 90-100 rpm.
-Increase the resistance again while keeping your rpm at 75-80.
-Transition to the 3rd position, riding out of the saddle at 75-80 rpm.
-Return to the saddle and maintain a pace of 90-100 rpm.
-Increase the resistance once more while maintaining a pace of 75-80 rpm.
-Move to the 3rd position, riding out of the saddle at 75-80 rpm.
-Return to the saddle and maintain a pace of 90-100 rpm.
-Increase the resistance while keeping your rpm at 75-80.
-Increase the resistance further to 60-65 rpm.
-Transition to the 3rd position, riding out of the saddle at 60-65 rpm.
-Return to the saddle and increase your rpm to 70 or higher.
-Enter the recovery phase, maintaining a pace of 60-65 rpm.
-Move to the 3rd position, riding out of the saddle at 60-65 rpm.
-Return to the saddle, increase the resistance, and aim for 100 rpm.
-Perform in and out of the saddle tap backs, counting to 8 each time.
-Continue with in and out of the saddle tap backs, counting to 8.
-Transition to in and out of the saddle tap backs, counting to 2.
-Increase the resistance while maintaining a pace of 70 rpm.
-Increase the resistance further, ride out of the saddle at 70 rpm.
-Return to the saddle and maintain a pace of 70 rpm.
-Increase the resistance again, ride out of the saddle at 70 rpm.
-Return to the saddle and maintain a pace of 70 rpm.
-Maintain the resistance but decrease your speed to 60-65 rpm.
-Transition to the 3rd position, increasing the resistance by 3 turns.
-Return to the saddle and maintain your speed.
-Move to the 3rd position, increasing the resistance by 4 turns.
-Return to the saddle and maintain your speed.
-Decrease the resistance and increase your speed to 75 rpm.
-Transition to the 2nd position.
-Transition to the 3rd position.
-Return to the 2nd position.
-Return to the 3rd position.
-Perform a push in the saddle, aiming for 95 rpm.
-Transition to the 2nd position.
-Transition to the 3rd position.
-Return to the 2nd position.
-Return to the 3rd position.
-Perform a push in the saddle, aiming for 95 rpm.
-Transition to the 2nd position.
-Transition to the 3rd position.
-Return to the 2nd position.
-Perform a push in the saddle, increasing your rpm to 95-115.
-Final push, aiming for 115 rpm.
-Enter the recovery phase.
Congratulations on completing this challenging 20-minute dynamic cycle workout with Sunny Trainer Dana! You've pushed your limits, challenged your cardio, and strengthened your legs. Take a moment to cool down and recover from this intense session, and don't forget to stretch your muscles afterwards. Great job!
