Pyramid Hill Climbs & Intervals Recumbent Bike Workout

Pyramid Hill Climbs & Intervals Recumbent Bike Workout

WORKOUT:

OVERVIEW:

Level up your recumbent bike routine with this 30-minute intermediate hill workout. Follow along with Sunny Trainer Sydney through a variety of pyramid hill climbs and endurance interval challenges for a fun way to get your cardio workout in for the day. This workout will leave you dripping in sweat and feeling accomplished!

Workout Details

INTRO WARMUP – 3 MINS
Warmup: Resistance 1 – 60 sec
Warmup: Resistance 2 – 60 sec
Warmup: Resistance 2 – 60 sec

PYRAMID SET #1 – 6 MINS
Sprint: Resistance 4 – 30 sec
Recover: Resistance 1 – 30 sec
Sprint: Resistance 6 – 30 sec
Recover: Resistance 1 – 30 sec
Sprint: Resistance 8 – 30 sec
Recover: Resistance 1 – 30 sec
Sprint: Resistance 6 – 30 sec
Recover: Resistance 1 – 30 sec
Sprint: Resistance 4 – 30 sec
Recover: Resistance 1 – 90 sec

ENDURANCE CHALLENGE #1 – 5 ROUNDS, 45 SEC EACH
Sprint: Resistance 4 – 45 sec
Recover: Resistance 1 – 60 sec
Sprint: Resistance 6 – 45 sec
Recover: Resistance 1 – 60 sec
Sprint: Resistance 8 – 45 sec
Recover: Resistance 1 – 90 sec

PYRAMID SET #2 – 6 MINS
Sprint: Resistance 8 – 30 sec
Recover: Resistance 1 – 30 sec
Sprint: Resistance 10 – 30 sec
Recover: Resistance 1 – 30 sec
Sprint: Resistance 12 – 30 sec
Recover: Resistance 1 – 30 sec
Sprint: Resistance 10 – 30 sec
Recover: Resistance 1 – 30 sec
Sprint: Resistance 8 – 30 sec
Recover: Resistance 1 – 90 sec

ENDURANCE CHALLENGE #2 – 5 ROUNDS, 45 SEC EACH
Sprint: Resistance 8 – 45 sec
Recover: Resistance 1 – 60 sec
Sprint: Resistance 10 – 45 sec
Recover: Resistance 1 – 60 sec
Sprint: Resistance 12 – 45 sec

COOLDOWN
Cooldown: Resistance 1-2 – 3 mins

END WORKOUT

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