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Exercises

Set 1: 1 round
Warm up
5 minutes

Set 2: 3 rounds
Seated sprints
30 seconds
Seated recovery
30 seconds

Set 3: 1 round
Seated flat
30 seconds

Set 4: 3 rounds
Seated climb
30 seconds

Set 5: 1 round
standing hill
1 minute

Set 6: 3 rounds
seated climb
30 seconds

Set 7: 1 round
seated climb
1 minute
sprint
1 minute
recovery free spin
1 minute

Set 8: 4 rounds
seated sprint
30 seconds
seated recovery
30 seconds

Set 9: 6 rounds
standing climb
45 seconds
seated climb
15 seconds

Set 10: 1 round
standing climb
1 minute

Set 11: 5 rounds
standing climb
1 minute

Set 12: 1 round
standing climb
1 minute
standing sprint
1 minute
recovery
1 minute

Set 13: 3 rounds
standing sprint
1 minute
standing jog
30 seconds
standing easy
30 seconds
seated flat
30 seconds
seated sprint
30 seconds
recovery
1 minute

Set 14: 1 round
cool down
5 minutes


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