Beginner Cycling

Great workout to start your cycling journey

Round 1

4 min

Warm up

Speed: ModerateTension: LightRPE: 3-4Position: First

Round 2

4 min

Increase resistance. Sit for 1 min, Stand for 1 min, Repeat

Speed: ModerateTension: ModerateRPE: 5-6Position: First / Second

Round 3

3 min

Decrease resistance and sit.

Speed: FastTension: LightRPE: 5Position: First

Round 4

1 min

Stand up and jog

Speed: FastTension: LightRPE: 5-6Position: Second

Round 5

2 min

Sit and increase resistance every 30 seconds

Speed: SlowTension: HeavyRPE: 6-7Position: First

Round 6

3 min

Stand up and increase resistance every minute

Speed: SlowTension: Very HeavyRPE: 7-9Position: Third

Round 7

3 min

Decrease resistance and sit

Speed: FastTension: LightRPE: 5Position: First

Round 8

1 min

Stand up and jog.

Speed: FastTension: LightRPE: 5-6Position: Second

Round 9

2 min

Sit and increase resistance every 30 sec.

Speed: SlowTension: HeavyRPE: 6-7Position: First

Round 10

3 min

Stand and increase resistance every min.

Speed: SlowTension: HeavyRPE: 7-9Position: Third

Round 11

2 min

Decrease resistance. Stay standing and jog

Speed: Very fastTension: LightRPE: 8Position: Second

Round 12

2 min

Cool down

Speed: ModerateTension: LightRPE: 3-4Position: First