Time_32x32 21:10    Intensity_moderate_32x32 Moderate    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Cardio Machine
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

2 rounds of:
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

3 rounds of:
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

1 round of:
Seated Cycling
Resistance: Light
Effort: Light
Seated Cycling

1 minute

1 round of:
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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