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Description

Includes 3 minute climbs increasing resistance every 30 minutes


Exercises

Set 1: 1 round
Warm-Up Cycling
Resistance: Light
Effort: Light
Warm-Up Cycling
4 minutes
Standing Cycling
Resistance: Heavy
Effort: Vigorous
Standing Cycling
1 minute
Seated Cycling
Resistance: Heavy
Effort: Vigorous
Seated Cycling
1 minute
Standing Cycling
Resistance: Heavy
Effort: Vigorous
Standing Cycling
1 minute
Standing Cycling
Resistance: Heavy
Effort: Vigorous
Standing Cycling
1 minute

Set 2: 1 round
Fast Cycling
Resistance: Moderate
Effort: Vigorous
Fast Cycling
30 seconds
Standing Cycling
Resistance: Moderate
Effort: Vigorous
Standing Cycling
30 seconds

Set 3: 1 round
Fast Cycling
Resistance: Moderate
Effort: Vigorous
Fast Cycling
30 seconds
Standing Cycling
Resistance: Moderate
Effort: Vigorous
Standing Cycling
30 seconds

Set 4: 1 round
Fast Cycling
Resistance: Moderate
Effort: Vigorous
Fast Cycling
30 seconds
Standing Cycling
Resistance: Moderate
Effort: Vigorous
Standing Cycling
30 seconds

Set 5: 1 round
Fast Cycling
Resistance: Moderate
Effort: Vigorous
Fast Cycling
30 seconds
Standing Cycling
Resistance: Moderate
Effort: Vigorous
Standing Cycling
30 seconds

Set 6: 1 round
Cycling
Resistance: Heavy
Effort: Very Hard
Cycling
3 minutes
Cycling
Resistance: Light
Effort: Light
Cycling
1 minute

Set 7: 1 round
Fast Cycling
Resistance: Moderate
Effort: Vigorous
Fast Cycling
30 seconds
Standing Cycling
Resistance: Moderate
Effort: Vigorous
Standing Cycling
30 seconds

Set 8: 1 round
Fast Cycling
Resistance: Moderate
Effort: Vigorous
Fast Cycling
30 seconds
Standing Cycling
Resistance: Moderate
Effort: Vigorous
Standing Cycling
30 seconds

Set 9: 1 round
Fast Cycling
Resistance: Moderate
Effort: Vigorous
Fast Cycling
30 seconds
Standing Cycling
Resistance: Moderate
Effort: Vigorous
Standing Cycling
30 seconds

Set 10: 1 round
Fast Cycling
Resistance: Moderate
Effort: Very Hard
Fast Cycling
1 minute
Cycling
Resistance: Light
Effort: Light
Cycling
1 minute

Set 11: 1 round
Cycling
Resistance: Heavy
Effort: Very Hard
Cycling
3 minutes
Cycling
Resistance: Light
Effort: Light
Cycling
1 minute

Set 12: 1 round
Standing Cycling
Resistance: Heavy
Effort: Vigorous
Standing Cycling
30 seconds
Seated Cycling
Resistance: Moderate
Effort: Vigorous
Seated Cycling
30 seconds

Set 13: 1 round
Standing Cycling
Resistance: Heavy
Effort: Vigorous
Standing Cycling
30 seconds
Seated Cycling
Resistance: Moderate
Effort: Vigorous
Seated Cycling
30 seconds

Set 14: 1 round
Standing Cycling
Resistance: Maximum
Effort: Maximum
Standing Cycling
1 minute
Cool Down Cycling
Resistance: Light
Effort: Light
Cool Down Cycling
2 minutes


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