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Exercises

Set 1: 1 round
Warm up
2 minutes

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

Set 3: 2 rounds
Fast Cycling
Resistance: Moderate
Effort: Maximum
Fast Cycling
35 seconds
Moderate Cycling
Resistance: Light
Effort: Moderate
Moderate Cycling
1 minute
Standing Cycling
Resistance: Maximum
Effort: Maximum
Standing Cycling
45 seconds

Set 4: 3 rounds
Seated Cycling
Resistance: Moderate
Effort: Very Hard
Seated Cycling
45 seconds
Standing Cycling
Resistance: Maximum
Effort: Maximum
Standing Cycling
15 seconds
Moderate Cycling
Resistance: Light
Effort: Moderate
Moderate Cycling
30 seconds
Standing Cycling
Resistance: Maximum
Effort: Maximum
Standing Cycling
45 seconds
Moderate Cycling
Resistance: Light
Effort: Moderate
Moderate Cycling
25 seconds

Set 5: 1 round
Standing Cycling
Resistance: Moderate
Effort: Maximum
Standing Cycling
45 seconds
Fast Cycling
Resistance: Moderate
Effort: Maximum
Fast Cycling
35 seconds
Moderate Cycling
Resistance: Light
Effort: Moderate
Moderate Cycling
30 seconds
Standing Cycling
Resistance: Moderate
Effort: Maximum
Standing Cycling
30 seconds
Seated Cycling
Resistance: Light
Effort: Moderate
Seated Cycling
30 seconds
Standing Cycling
Resistance: Maximum
Effort: Maximum
Standing Cycling
1 minute
Standing Cycling
Resistance: Moderate
Effort: Maximum
Standing Cycling
30 seconds
Moderate Cycling
Resistance: Light
Effort: Moderate
Moderate Cycling
1 minute

Set 6: 1 round
Cool Down Cycling
Effort: Light
Cool Down Cycling
2 minutes


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