• Maria Veniou

High End Endurance - 50min Ride by Sofi Theologi


Try this amazing ride by our instructor Sofi Theologi and enjoy the playlist:


1. 6.5minutes // warm up // seated flat // 75-85RPM // res : easy-moderate // 60-65% heart rate

-TrackNo1 : https://www.youtube.com/watch?v=3-jJP6N8sAw

2. 3.5minutes // Standing Climbing // 64RMP // res: moderate-hard // 75%-80% heart rate

-Track No2 : https://www.youtube.com/watch?v=9HDEHj2yzew

3. 2minutes // Seated Climbing // 60RPM // res : moderate-hard // 75%-80%HR

2minutes // Seated Climbing // 60RPM // Res : hard // 80%HR

-Track No3 : https://www.youtube.com/watch?v=PEGccV-NOm8

4. 3minutes // Standing Climbing // 62RPM // Res : hard - very hard // 80%-85%HR

3minutes // Standing Climbing // 62RPM // Res : hard // 80%HR

-Track No4 : https://www.youtube.com/watch?v=FJUFGHqK0Y0

5. 2.5minutes // Seated flat // 85RPM // Res : moderate- hard // 75%-80%HR

-Track No5 : https://www.youtube.com/watch?v=HxM7hxqGlaA

6. 3minutes // Seated Climbing //62RPM // Res : moderate // 75%HR

3minutes // Standing Climbing // 62RPM // Res : hard-very hard // 80%-85%

-Track No6: https://www.youtube.com/watch?v=Vn0oeyEi3DU

7. 4minutes // Combo Hill 4-4 & 2-2 // 62RPM // Res : moderate-hard // 75%-80%HR

-Track No7 : https://www.youtube.com/watch?v=kvxO_ICxfRM

8. 3minutes // Seated flat - race // 90RPM // Res : moderate-hard // 75%-80%HR

3minutes // Standing flat // 85RPM // Res : moderate-easy //75%HR

-Track No8 : https://www.youtube.com/watch?v=lsdMg7VVZQQ

9. 3minutes // Seated flat – cool down // Res : easy // 60%-65%HR

-Track No9 : https://www.youtube.com/watch?v=XpcjSnphVHw

10. 5minutes Streching

-Track No10 : https://www.youtube.com/watch?v=r3Pr1_v7hsw



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