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Exercises

Set 1: 1 round
Warm-Up Cycling
Resistance: Moderate
Effort: Moderate
Warm-Up Cycling
4 minutes

Set 2: 8 rounds
Fast Cycling
Resistance: Moderate
Effort: Maximum
Fast Cycling
20 seconds
Seated Cycling
Resistance: Light
Effort: Light
Seated Cycling
15 seconds

Set 3: 1 round
Moderate Cycling
Resistance: Moderate
Effort: Moderate
Moderate Cycling
1 min 30 secs

Set 4: 1 round
Seated Cycling
Resistance: Moderate
Effort: Moderate
Seated Cycling
1 minute
Seated Cycling
Resistance: Heavy
Effort: Moderate
Seated Cycling
1 minute
Standing Cycling
Resistance: Heavy
Effort: Vigorous
Standing Cycling
1 minute
Standing Cycling
Resistance: Maximum
Effort: Maximum
Standing Cycling
1 minute
Moderate Cycling
Resistance: Light
Effort: Moderate
Moderate Cycling
1 minute

Set 5: 3 rounds
Seated Cycling
Resistance: Moderate
Effort: Moderate
Seated Cycling
30 seconds
Seated Cycling
Resistance: Moderate
Effort: Vigorous
Seated Cycling
30 seconds
Seated Cycling
Resistance: Moderate
Effort: Moderate
Seated Cycling
20 seconds
Cycling
Resistance: Moderate
Effort: Maximum
Cycling
20 seconds

Set 6: 2 rounds
Moderate Cycling
Moderate Cycling
1 min 30 secs
Standing Cycling
Resistance: Moderate
Effort: Vigorous
Standing Cycling
1 minute

Set 7: 1 round
Cycling
Resistance: Light
Effort: Light
Cycling
5 minutes
Quad Stretches
Quad Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Right IT Band Stretch
Right IT Band Stretch
1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute


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