This is a 55 minutes “Shut up legs” Indoor Cycling Session by Minas Malatos

Get ready to burn 400+ calories

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• Warm up

8min@90-100rpm

Resistance: easy-moderate

• First set, 20min without break:

1min@60rpm standing

Resistance: hard

1min@100rpm seated

Resistance: moderate

x 10

2min seated@80-90rpm

Resistance: easy

• Second set, 8min intervals:

20sec>100rpm seated

Resistance: hard

40sec recovery

Resistance: very easy

x 8

2min seated@80-90rpm

Resistance:easy

• Third set, hills w/sprint:

2x4min@60rpm standing w/10sec sprint

Resistance:hard-very hard

2min recovery

5min cool down

Stretching

Not just a Gym, a Community!