We are sparking the fire in this intense 30-minute cycling workout!! We have several pushes in this ride so you can get your burn on! Make sure to have your water and towel!!!
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 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
POSITIONS for my classes 1st position: Seated position. 2nd position: Standing with hands at the front of handlebars, also called jogs. 3rd position: Standing with hands at the end of handlebars, also called climbs. Over the Saddle: 3rd position, hips shifted back slightly and chest over the front of the handlebars. Jumps: seated to 2nd position. Freezes: 2nd position, minimizing upper body up and down movement. Leaps: seated to 3rd position. The Trio: seated, 2nd, 3rd, 2nd, seated position. Switchbacks: 3rd to 2nd position. Tick Tocks: 3rd to over the saddle.
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 - 2:37 WARM UP | Shake the Room by Deja Lou 2:38 - 6:06 JUMPS | Ain't Seen Nothing by 1v1 6:07 - 8:31 INVERTED SPRINTS | I Like That by Ruby Neon 8:32 - 11:51 CLIMBS | Warriors by AUDIEAUX 11:52 - 13:56 FREEZES | Brand New Kingdom by 2nd Life 13:57 - 16:54 ROLLING HILLS | Down Too Far by STRLGHT 16:55 - 18:49 HEAVY JOGS | BPM (with George Rose) by S.O. 18:50 - 21:45 INVERTED SPRINTS | Who You Lookin' At by BHAVIOR 21:46 - 25:03 JUMPS | Keep On by Deraj 25:04 - 28:23 CLIMBS | All Starts Now by DITA 28:24 - 30:18 COOL DOWN | Canyons by Steelings
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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.
