This is a 55 minutes “Shut up legs” Indoor Cycling Session by Minas Malatos
Get ready to burn 400+ calories
• 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!