Join Sunny Trainer, Annelisa Moody, for a 20-minute intermediate cycle workout that combines speed, endurance, and hill intervals. Get ready to challenge your cardiovascular fitness and burn calories.
02:24 3rd Position Out of the Saddle: Engage core and rise out of the saddle.
03:46 90-Second Endurance: Maintain challenging pace for 90 seconds.
04:15 Speed Push: Increase speed for burst of intensity.
05:15 Recover Jog: Take a moderate-paced recovery jog.
06:44 60-Second Endurance: Settle into challenging pace for 60 seconds.
07:45 Recover Jog: Transition into recovery jog.
09:15 Sprint 30: Maximum effort sprint for 30 seconds.
10:45 Sprint 30: Another round of maximum effort sprint.
12:30 Sprint 45: Increase speed for 45-second sprint.
14:15 Sprint 45, Starting Out of the Saddle: Sprint out of the saddle for 45 seconds.
16:02 Hill Climb Out of the Saddle: Simulate challenging hill climb out of the saddle.
17:02 Hill Climb In and Out of the Saddle: Alternate between sitting and standing positions.
19:00 Sprint 30: Maximum effort sprint for 30 seconds.
20:04 Sprint 30: Final 30-second sprint.
Congratulations on completing the 20-minute Intermediate Speed & Endurance Cycle Workout with Annelisa Moody! This workout challenges your cardiovascular fitness and improves endurance. Keep up the great work!
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