We are getting it done!!!! ✅ I'm so glad you showed up! It's time to get fit, get our burn on, and feel awesome! This ride is all about speed work! We have 6 working songs all with a different focus, but all about building your endurance and speed on the bike!!! We've got 20 minutes together, let's make it count!
IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated. Just always ensure that you are riding with enough resistance! Look below for a description of what each resistance number should feel like.
RESISTANCE for my classes You always want to feel something under your feet, this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees! 6 - Working your way up that hill | Moderately Light 7 - Mid-hill already, you can definitely feel this! | Medium 8 - This is where heavy really starts to kick in | Moderately Heavy 9 - We are really starting to climb now! This is a challenging resistance! | Heavy 10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy Watch this for more detail: https://youtu.be/8DbpBXGAB8Q
MODIFICATIONS for seated options 2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps. 3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps maximizing power with the heavy resistance.
CHAPTERS: 0:00 - 3:10 WARM UP | Louder by Hotline 3:11 - 5:25 INVERTED SPRINTS | Let's Go by Sencha Green 5:26 - 8:14 JOGGING SPEED | Too Hot by SUZIE 8:15 - 11:08 SPRINTS |Never Die by Noah Neiman 11:09 - 13:44 SPEED OVER SADDLE | One Zero Zero by THEIVES 13:45 - 17:25 ROLLING HILLS | Falling by Nitefreak 17:26 - 19:42 SPRINT TO THE TOP | THE LION by WLDHRT 19:43 - 21:02 COOL DOWN | Sugar by Family of Things
Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated! _________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury as a result of any information provided.
