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High-Intensity Cycling Workout: Warm-Up to Cool Down | 31-Minute Routine

Get ready to elevate your fitness with this intense 31-minute cycling workout. Starting with a thorough warm-up, this session includes various RPM segments transitioning from a warm-up phase to high-intensity rhythm cycling. You'll alternate between different RPM levels, ensuring a balanced ride that challenges your endurance and strength. Concluding with a relaxing cool down, this workout is perfect for cyclists of all levels looking to enhance performance, burn calories, and improve overall cardiovascular health. Get pumped and enjoy the ride!

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High-Intensity Cycling Workout: Warm-Up to Cool Down | 31-Minute Routine

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Presentation Transcript

  1. Reoch-Zonneveld Workout Workout #1

  2. 10:00 39 x 19 Warm-up Next:

  3. 10:00 39 x 19 Warm-up 3:00 39 x 18 90/100 RPM Next:

  4. 3:00 39 x 18 90/100 RPM Next: 3:00 39 x 17 90/100 RPM

  5. 3:00 39 x 17 90/100 RPM Next: 3:00 39 x 16 90/100 RPM

  6. 3:00 39 x 16 90/100 RPM Next: 3:00 39 x 15 90/100 RPM

  7. 3:00 39 x 15 90/100 RPM Next: 3:00 39 x 16 90/100 RPM

  8. 3:00 39 x 16 90/100 RPM Next: 3:00 39 x 17 90/100 RPM

  9. 3:00 39 x 17 90/100 RPM Next: 3:00 39 x 18 90/100 RPM

  10. 3:00 39 x 18 90/100 RPM Next: 5:00 39 x 19 Spin

  11. 5:00 39 x 19 Spin Next: 2:00 39 x 18 90/100 Rpm 31 mins Done

  12. 5:00 39 x 19 Spin Next: 2:00 39 x 18 90/100 Rpm X 4

  13. 2:00 39 x 18 90/100 RPM Next: 1:00 39 x 17 100 RPM 4

  14. 1:00 39 x 17 90/100 RPM Next: 0:45 39 x 16 100 RPM 4

  15. 0:45 39 x 16 100+ RPM Next: 0:15 39 x 16 Max 4

  16. 2:00 39 x 18 90/100 RPM Next: 1:00 39 x 17 100 RPM 3

  17. 1:00 39 x 17 90/100 RPM Next: 0:45 39 x 16 100 RPM 3

  18. 0:45 39 x 16 100+ RPM Next: 0:15 39 x 16 Max 3

  19. 3 0:15 39 x 16 Max 2:00 39 x 18 90/100 RPM Next:

  20. 2:00 39 x 18 90/100 RPM Next: 1:00 39 x 17 100 RPM 2

  21. 1:00 39 x 17 90/100 RPM Next: 0:45 39 x 16 100 RPM 2

  22. 0:45 39 x 16 100+ RPM Next: 0:15 39 x 16 Max 2

  23. 2 0:15 39 x 16 Max 2:00 39 x 18 90/100 RPM Next:

  24. 2:00 39 x 18 90/100 RPM Next: 1:00 39 x 17 100 RPM 1

  25. 1:00 39 x 17 90/100 RPM Next: 0:45 39 x 16 100 RPM 1

  26. 0:45 39 x 16 100+ RPM Next: 0:15 39 x 16 Max 1

  27. 1 0:15 39 x 16 Max 8:00 39 x 19 Cool Down Next:

  28. 8:00 39 x 19 Cool Down

  29. GREAT JOB !

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