Intermediate Dynamic Cycle Workout: STRENGTHEN & BURN | 20 Minutes
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.
00:00 Warmup:
00:34 - Start with a flat road, maintaining a pace of 90-100 revolutions per minute (rpm).
01:47 - Increase your speed gradually, pushing the rpm to 110-120.
02:26 - Decrease your speed slightly to 115 rpm.
02:41 - Further decrease your speed to 90-100 rpm.
03:21 - Push your speed again to 110-120 rpm.
04:10 - Lower your speed to 75-80 rpm.
Workout:
04:35 - Transition to the 3rd position, riding out of the saddle at 75-80 rpm.
04:47 - Return to the saddle and increase your pace to 90-100 rpm.
05:00 - Increase the resistance while maintaining a pace of 75-80 rpm.
05:12 - Move to the 3rd position, riding out of the saddle at 75-80 rpm.
05:24 - Return to the saddle and maintain a pace of 90-100 rpm.
05:36 - Increase the resistance again while keeping your rpm at 75-80.
05:54 - Transition to the 3rd position, riding out of the saddle at 75-80 rpm.
06:05 - Return to the saddle and maintain a pace of 90-100 rpm.
06:18 - Increase the resistance once more while maintaining a pace of 75-80 rpm.
06:29 - Move to the 3rd position, riding out of the saddle at 75-80 rpm.
06:35 - Return to the saddle and maintain a pace of 90-100 rpm.
06:44 - Increase the resistance while keeping your rpm at 75-80.
06:45 - Increase the resistance further to 60-65 rpm.
07:19 - Transition to the 3rd position, riding out of the saddle at 60-65 rpm.
07:49 - Return to the saddle and increase your rpm to 70 or higher.
08:19 - Enter the recovery phase, maintaining a pace of 60-65 rpm.
08:34 - Move to the 3rd position, riding out of the saddle at 60-65 rpm.
08:49 - Return to the saddle, increase the resistance, and aim for 100 rpm.
09:18 - Perform in and out of the saddle tap backs, counting to 8 each time.
09:55 - Continue with in and out of the saddle tap backs, counting to 8.
10:40 - Transition to in and out of the saddle tap backs, counting to 2.
11:02 - Increase the resistance while maintaining a pace of 70 rpm.
11:58 - Increase the resistance further, ride out of the saddle at 70 rpm.
12:12 - Return to the saddle and maintain a pace of 70 rpm.
13:27 - Increase the resistance again, ride out of the saddle at 70 rpm.
13:41 - Return to the saddle and maintain a pace of 70 rpm.
14:15 - Maintain the resistance but decrease your speed to 60-65 rpm.
14:44 - Transition to the 3rd position, increasing the resistance by 3 turns.
15:23 - Return to the saddle and maintain your speed.
15:54 - Move to the 3rd position, increasing the resistance by 4 turns.
16:33 - Return to the saddle and maintain your speed.
16:49 - Decrease the resistance and increase your speed to 75 rpm.
17:19 - Transition to the 2nd position.
17:24 - Transition to the 3rd position.
17:30 - Return to the 2nd position.
17:36 - Return to the 3rd position.
17:43 - Perform a push in the saddle, aiming for 95 rpm.
18:19 - Transition to the 2nd position.
18:26 - Transition to the 3rd position.
18:31 - Return to the 2nd position.
18:38 - Return to the 3rd position.
18:44 - Perform a push in the saddle, aiming for 95 rpm.
19:10 - Transition to the 2nd position.
19:14 - Transition to the 3rd position.
19:20 - Return to the 2nd position.
19:27 - Perform a push in the saddle, increasing your rpm to 95-115.
19:59 - Final push, aiming for 115 rpm.
20:22 - 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!
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FITNESS EQUIPMENT USED
✔️ Evolution Pro II Magnetic Indoor Cycle Exercise Bike: SF-B1986
🛒 https://bit.ly/449XZpr
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