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Cycling Speed Workout – Cardio Workout

The Reverse Cardio Workout
November 20, 2018
Cardio Exercise Guide
Cardio Workout Guide – 20-Minute, 300-Calorie Burnout Treadmill Challenge
November 20, 2018
Cardio Workout Guide

Cycling Workout

Build up your cycling speed with this workout. Also, Total Calories Burnt = 370

    • Warm up for 15 minutes, moderate effort (RPE 5).
    • Pedal hard for 10 seconds, remain seated (RPE 8).

Recover for 1 minute (RPE 3).

    • Pedal hard for 20 seconds, remain seated (RPE 8).

Recover for 1 minute (RPE 3).

  • Pedal hard for 30 seconds, remain seated (RPE 8). Recover for 2 minutes (RPE 3).
  • Pedal hard for 10 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).
  • Pedal hard for 15 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).
  • Pedal hard for 20 seconds, standing up (RPE 8). Sit back down and recover for 2 minutes (RPE 3).
  • Ride 5 minutes at RPE 5, then cool down for 5 minutes at RPE 3.

 

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