Need to spice up your day? This 25-Minute rolling hills ride indoor bike workout is just what you need. Hop into this challenging ride, and Sunny Trainer Ashton will help you unlock your most powerful self today. Just press play!
Workout Length: 20 Minute
Workout Level: Any Level
Products Used:
✨ SF-B1986 Evolution Pro II Magnetic Indoor Cycle Exercise Bike
🛒 https://bit.ly/SF-B1986
Trainer: Ashton Roark
Workout Details
💨 0:00 | Intro
✨ 0:15 | 3 Min – Flat Road (100RPM) ✨
✨ 3:15 | 15 Sec – Resistance (95RPM) ✨
🔥 1 Min – 8 Count Jumps
✨ 4:15 | Resistance (80RPM) ✨
🔥 30 Sec – Standing Climb
🔥 30 Sec – Seated Climb
🔥 30 Sec – Standing Climb
✨ 6:13 | Resistance (75RPM)
🔥 30 Sec – Standing Climb
🔥 30 Sec – Seated Climb
💨 7:15 | 90 Sec – Flat Road Recovery
✨ 9:03 | Add Resistance (75RPM)
🔥 1 Min – 8 Count Jumps (75RPM)
✨10:00 – Resistance (65-70RPM)
🔥 30 Sec – Standing Climb
🔥 30 Sec – Seated Climb
🔥 15 Sec – Standing Climb
🔥 15 Sec – Seated Climb
🔥 15 Sec – Standing Climb
🔥 15 Sec – Seated Climb
🔥 15 Sec – Standing Climb
💨 13:00 | 90 Sec – Flat Road Recovery
✨ 14:24 | 1 Min – Resistance (60-70RPM)
🔥 3 Min – Add Resistance (60RPM)
🔥 1 Min – Standing Climb (65-70RPM)
🔥 15 Sec – Seated Climb (65-70RPM)
🔥 1 Min – All Out Seated Climb (RPM up)
✨ 17:20 | Resistance (80-100RPM)
🔥 2 Min – Decrease Resistance (slow pedal)
🔥 1 Min – Count Jumps (80-85RPM)
🔥 90 Sec – Seated Ride (100RPM)
🔥 1 Min – Seated Ride (90RPM)
🔥 1 Min – Flat Road (slow pedal)
💨 23:40 | Cooldown Stretch
💨Quad Stretch
💨Figure 4 Stretch
💨 Chest Opener
💨Forward Fold
END OF WORKOUT
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FITNESS EQUIPMENT USED
✔️ SF-B1986: Evolution Pro II Magnetic Indoor Cycle Exercise Bike
🛒 https://bit.ly/SF-B1986
RECOMMENDED WORKOUT PLAYLIST:
▶️ Rowing Workout Playlist: https://bit.ly/RowingWorkout-Playlist
▶️ Row-N-Ride Playlist: https://bit.ly/Row-N-Ride-Workout-Playlist
▶️ New Workouts: Playlist: https://bit.ly/yt-new-workouts-playlist
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