#cycle #rhythymride #spinclass 30 Min Cycle Dance Cardio & Interval Workout
Wednesday, February 10, 2021
30 Min Cycle Dance Cardio & Interval Workout
Workout Length: 30 min
Workout Level: Intermediate/Advanced
Trainer: Brandon Reed (@ridewithreed)
π Workout Description π
Get ready to sweat and dance along from home on your cycle bike, with this fun workout with Sunny Trainer Brandon Reed! This 30-minute feel-good ride is filled with fast-paced interval pushes, and heavy resistance climbs. Youβll be having so much fun, itβll be over before you know it!
Workout Details
π₯ 0:00β | Intro
π₯ 0:49β | Warmup - 5 mins
π₯ 2:37β | Increase resistance
π₯ 4:13β | Increase resistance
π₯ 4:43β | Increase resistance
INTERVAL PUSHES (1 ACTIVE: 2 REST)
π₯ 5:53β | Interval Push: Set 1 - 30 sec
π₯ 6:19β | Rest - 60 sec
π₯ 7:07β | Interval Push: Set 2 - 30 sec
π₯ 7:41β | Rest - 60 sec
π₯ 8:25β | Interval Push: Set 3 - 30 sec
π₯ 9:06β | Rest - 60 sec
π₯ 9:47β | Recover - 60 sec
HEAVY CLIMB, HEAVY RESISTANCE, SLOWER PACE
π₯ 10:33β | Climb: Medium Resistance - 8 sec up; 8 sec down
π₯ 12:04β | Climb: Medium Resistance - 4 sec up; 4 sec down
π₯ 12:20β | Climb: Medium Resistance - 2 sec up; 2 sec down
π₯ 13:10β | Climb: Heavy Resistance
π₯ 16:48β | Recover
π₯ 17:40β | Ride: Medium Resistance
π₯ 21:07β | Climb: Heavy Resistance
2, 30 SEC PUSHES, THICK RESISTANCE FLUSH TO FINISH
π₯ 22:16β | Endurance Push: Set 1 - 30 sec
π₯ 22:45β | Rest - 30 sec
π₯ 23:16β | Endurance Push: Set 2 - 30 sec
π₯ 23:42β | Rest - 30 sec
π₯ 24:24β | Ride: Medium Resistance
π₯ 26:20β | Recover
π¨ 27:21β | Stretch
END WORKOUT
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