WORKOUT:
OVERVIEW:
You're about to embark on a 20-minute beginner cycle ride with Sunny trainer Luis Cervantes. This ride is going to challenge your speed, endurance, and strength—and we're going to do it with a smile on our faces. We've got a few fun surprises along the way too (including some extra motivation from Luis) that will help keep you going strong throughout this workout.
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Workout Length |
20 minutes |
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Workout Level |
Beginner |
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Products Used |
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Trainer |
Workout Details
WARMUP
- Jog In Saddle (70-80 RPM) - 30 Seconds
- Add 30 Resistance
- Out of Saddle - 30 Seconds
- Speed Increase in Saddle (80-90 RPM) - 30 Seconds
WORKOUT
CIRCUIT 1
- Jog in Saddle (75-85 RPM) - 30 Seconds
- Speed Increase (85-95 RPM) - 30 Seconds
Repeat 2x
CIRCUIT 2
- Climb In Saddle (55-65 RPM) - 30 Seconds
- Climb Out of Saddle (55-65 RPM) - 30 Seconds
Repeat 2x
CIRCUIT 3
- Jog In Saddle (75-85 RPM) - 30 Seconds
- Sprint (95-110 RPM) - 30 Seconds
Repeat 2x
- Recovery – 1 Minute
- Jog (75-85 RPM)
CIRCUIT 4
- Climb in Saddle (60-70 RPM) – 45 Seconds
- Climb Out of Saddle (60-70 RPM) – 45 Seconds
-Repeat 2x
CIRCUIT 5
- Jog Out of Saddle (85-90 RPM) – 45 Seconds
- Speed Increase in Saddle (95-100 RPM) – 45 Seconds
Repeat 2x
CIRCUIT 6
- Jog In Saddle (85-90 RPM) – 45 Seconds
- Sprint (100-115 RPM) – 45 Seconds
Repeat 2x
COOLDOWN
- Shoulder Stretch on Bike
- Quad Stretch Off Bike
