YOU ARE STRONG!!!! This 30 minute ride will be your reminder of just how strong you are and far you have come in your journey! We've got 30 minutes to climb, sprint, sweat, and grow! This cycling workout also has a challenge to prove that you are STRONGER THAN EVER!
The challenge is to find your NEW resistance numbers! If you have been working out with me for at least 4-5 weeks or are taking part in Sweet Summer Sweat, it is time to start increasing your resistance from where you started. Doing this will continue to increase your strength and endurance and prevent plateaus! This concept is referred to as progressive overload. When we continue to introduce new challenges and intensity to our training, this allows our bodies to change and grow! You may not be able to get every push or maintain your new resistance numbers for the entire ride and this is ok!!! The aim is towards keeping this new resistance number as long as you can and then implementing this into each ride thereafter until you can maintain this new resistance! Keep in mind that this will be a process, but over the next several rides, with consistency, your body will build the strength and resistance to maintain these higher resistance numbers for the entire ride!
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.
RESISTANCE for my classes - For this class specifically, work on the higher end of your numbers to continue to build strength and endurance! 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 - 3:56 WARM UP | Take Me Higher by WEARETHEGOOD 3:57 - 6:41 TRIO | Seize the Power by Easy McCoy 6:42 - 9:42 INVERTED SPRINTS | GO! by MF Graves 9:43 - 12:58 JUMPS/FREEZES | Nothing on Me by L'FREAQ 12:59 - 15:55 ROLLING HILLS | Exposed by Hallmore 15:56 - 19:25 LEAPS | I'm On Fire by Sweetleaf 19:26 - 22:36 CLIMBS | In It to Win It by Damned Anthem 22:37 - 25:05 SPRINTS | Too Late by Third Dimension 25:06 - 28:08 SPEED OVER SADDLE | Hold Your Breath by Astyria 28:09 - 30:48 COOL DOWN | Here & Now by The Sweeplings
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🔴 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.
