Biking- Workout One

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

Seria 1: 2 rund

Opór: Lekki
❤️ Lekki (Strefa 1)

Seated Cycling

1 minuta

Opór: Lekki
❤️ Umiarkowany (Strefa 2)

Seated Cycling

1 minuta

Opór: Lekki
❤️ Intensywny (Strefa 3)

Seated Cycling

30 sekundy

Seria 2: 3 rund

Opór: Lekki
❤️ Umiarkowany (Strefa 2)

Seated Cycling

1 minuta

Opór: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Seated Cycling

1 minuta

Opór: Ciężki
❤️ Umiarkowany (Strefa 2)

Seated Cycling

1 minuta

Opór: Maksymalny
❤️ Umiarkowany (Strefa 2)

Standing Cycling

30 sekundy

Opór: Lekki
❤️ Bardzo Trudny (Strefa 4)

Seated Cycling

1 minuta

Seria 3: 1 runda

Opór: Lekki
❤️ Lekki (Strefa 1)

Seated Cycling

1 minuta

Seria 4: 1 runda

Transition

10 sekundy

Quad Stretches

30 sekundy

Lying Hamstring Stretches

30 sekundy

Pretzel Stretches

30 sekundy

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