Find Your 30 - Day 22

DAY #22 | Bike Cardio Workout

Created by: Haydn from Genesis Toormina, NSW

Workout:

· 4 minutes: warm up–moderate speed–light tension.

· 4 minutes: 1 minute standing, 1 minute seated x 2–moderate speed (70-80 RPM)–moderate tension.

· 2 minutes: seated–fast speed (85-100 RPM)–light tension.

· 2 minutes: seated–slow to moderate speed (50-70 RPM)–moderate to heavy resistance(increase tension every 30 seconds)

· 1 minute–light tension, light resistance–recovery–seated.

· 4 minutes: 1 minute standing, 1 minute seated x 2–moderate speed (70-80 RPM)–moderate tension

· 3 minutes: seated–fast speed (85-100 RPM)–light tension

· 3 minutes: seated–slow to moderate speed (50-70 RPM)–moderate to heavy resistance(increase tension every 30 seconds)

· 2 minutes: light tension, recovery, moderate speed–seated

· 2 minutes: slow speed (40-50 RPM), very heavy resistance–standing

· 2 minutes: fast speed (100-120 RPM), light resistance–seated sprint

· 2 minutes: Cool down–seated–moderate speed–light resistance

Tips:

Getting the seat to the right height is key, aim for the hip when standing next to the bike