Notes
1: Warm-up @ 80-90 rpm
Circuit round #1
2: Flat road @ 90 rpm, medium resistance.
3: Full-song climb @ 40-50 rpm (with beat of song); increase resistance every 25 sec.
4: Sprints @ 100-115 rpm for 45 sec; 3x @ 20 sec rests.
5: Recover to resting HR
Drills:
6:Isolations; Position 3 during chorus.
7: Jumps; Position 2 to position 3
Circuit round #2:
8: Flat road @ 85-95 rpm.
9: Climb @ 40-50 rpm; increase resistance every 25 sec ( finish at a higher gear than in circuit 1!)
10: Sprint @ 100-115 rpm for 45 sec (start at bass drops); 3x @ 20 sec rests
11: Recover to resting HR
12: Cool-down
(Note: Songs will be out of order the 2nd time thru.)
2 comments on Cycling workout
zain-j-20187 June 02, 2018
Good rythum for any workout.....it takes you at different levels. Great pace maker, shift music.....
⃠anon-953503038046224 March 26, 2016
This is a great spin playlist to sleep to. Waaaaaaay slow and boring
⃠Alli-oop April 04, 2016
@anon-953503038046224 Aw man, sorry to hear that. I like to ride to songs that match the cadence I'm cycling to, but agree that a lot of these songs are pretty slow. Maybe I'll make a faster paced playlist in the future. Cheers!
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