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Description

This workout starts with a warm up to get your legs moving. During the warm up, the resistance level doesn't change but the effort level does. You can think of effort level in terms of speed for this workout. The main set of this workout is 3 hill repeats. Be sure to adjust the resistance level accordingly and pay attention to the 'speed' you should be turning those pedals.


Exercises

Set 1: 2 rounds
Seated Cycling
Resistance: Light
Effort: Light
Seated Cycling
1 minute
Seated Cycling
Resistance: Light
Effort: Moderate
Seated Cycling
1 minute
Seated Cycling
Resistance: Light
Effort: Vigorous
Seated Cycling
30 seconds

Set 2: 3 rounds
Seated Cycling
Resistance: Light
Effort: Moderate
Seated Cycling
1 minute
Seated Cycling
Resistance: Moderate
Effort: Moderate
Seated Cycling
1 minute
Seated Cycling
Resistance: Heavy
Effort: Moderate
Seated Cycling
1 minute
Standing Cycling
Resistance: Maximum
Effort: Moderate
Standing Cycling
30 seconds
Seated Cycling
Resistance: Light
Effort: Very Hard
Seated Cycling
1 minute

Set 3: 1 round
Seated Cycling
Resistance: Light
Effort: Light
Seated Cycling
1 minute

Set 4: 1 round
Transition
Transition
10 seconds
Quad Stretches
Quad Stretches
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds


Appears In



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