Indoor Cycling Workout, Indoor Cycle Workout, Bicycle Workout

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My legs are burning! revised. (1192)

RC stands for recovery

Hover/Vertical-this is a slow drill that concentrates on your quads. Participants should be making perfect circles (no bottoming out) with no bounce. Vertical is straight up and down-fingers are there for balance only. They should be able to have a book on their head. There should not be a shift in the hips-hips are stable. Hover is off the seat, but low-rear just above the seat. Hand postion #3. Again, no bounce. The tension if high is a little easier to control your movement. If you go with medium tension-particpants are forced to work on balance and their core to ensure no bounce is occuring.

Warm up 5-7 minutes

Set 1

2 min. seated climb

2 min. standing climb

1 min. RC

Set 2

1 min. seated climb

1 min. jumps (on seated climb tension)

1 min. standing climb

1 min. sprint (seated)

1 min. sprint (stand)

Do this set 2x

Set 3

30 sec Hover

30 sec Sprint (seated)

30 sec. Vertical

30 sec. Sprint

30 sec RC

Do this set 3x’s (last one will get a 1 minute RC)

Set 4

30 sec seated hill (med. hill)-30 sec. stand sprint (on seated hill tension) x5 (forgot to add x5 on last entry)

RC 1 min.

Set 5

2 min. seated climb

2 min. standing climb

Cool down

Submitted by tdubs from Land of the Jayhawks on 9/21/09
Email: tracylwilliams@sunflower.com

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