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Beginner Cycle Bike Workout

New to cycling? Go back to the basics with this beginner cycle bike workout.

Sydney Bueckert

Fitness Trainer

CES, FNS, GPTS, NASM-CPT

Wed, Oct 14, 2020

0 min read

Workouts

Sydney Bueckert

Fitness Trainer

CES, FNS, GPTS, NASM-CPT

More from Sydney Bueckert

Workouts Articles

WORKOUT:

OVERVIEW:

New to cycling? Go back to the basics with this beginner cycle bike workout. Follow along with Sunny Trainer Sydney as she introduces you to different cadences, resistance levels, and positions to prepare you for many more rides to come.

Workout Length	25-Minute
Workout Level	Beginner
Products Used	SF-B1876
Trainer	Sydney Bueckert

Workout Details:

Warm up – at varying cadence, goal get used to positioning and pace

1 min 30 sec 60 RPM – starting with medium resistance 30 sec 70 RPM – light increase resistance (1 turn or so)
1 min 60 RPM
30 sec 85 RPM
1 min 60 RPM – increase resistance (1 or 2 more turns)
30 sec 85 RPM
1 min 60 RPM
30 sec 85 RPM

Climbs - medium/heavy resistance, goal 60-70 RPM
30 sec Climb
1 min Res
Repeat 3 times
Sprints/giph – medium resistance, goal 100-110 RPM
30 sec Sprint
1 min Rest
Repeat 3 times

Climb Pyramid – medium/heavy resistance, goal 80 RPM
15 sec Seated
30 sec Climb
45 sec Seated
45 sec Climb
30 sec Seated
15 sec Climb

Cooldown 2 min