20 minute INTENSE INTERVALS cycling workout

You don't need a ton of time to get strong and have an awesome workout! In this 20-minute cycling workout, we are going maximize the burn in minimum time with interval training on the bike! During our cycling class today, we are going to work on high-intensity pushes to increase your muscular strength and endurance as well as improve your cardiovascular endurance. Bring your focus, ride with intention, and get ready to get strong and sweaty!

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IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated.

Check out the Shimano RP1 here! - https://amzn.to/3N4u5MB

HOW I CALL OUT RESISTANCE, WATCH THIS!    • Indoor Bike Set Up, Resistance, Posit...  

Need a longer WARM-UP?    • START YOUR WORKOUT HERE! | 11 min War...  

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ADD IT:
DESSERT!-    • 5-minute POST-CARDIO WORKOUT STRETCH  

RESISTANCE for my classes
You always want to feel something under your feet, this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees!
6 - Working your way up that hill | Moderately Light
7 - Mid-hill already, you can definitely feel this! | Medium
8 - This is where heavy really starts to kick in | Moderately Heavy
9 - We are really starting to climb now! This is a challenging resistance! | Heavy
10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy
Watch this for more detail:    • Indoor Bike Set Up, Resistance, Posit...  

CHAPTERS:
0:00 - 1:56WARM UP | Beast Mode by Y2
1:57 - 4:41 INVERTED SPRINTS | Million by Bagsy
4:42 - 7:32 SPEED OVER SADDLE | DIAMONDS by Crypto Bunny
7:33 - 10:21 ROLLING HILLS | HEIST MUSIC by NIGHTCAP
10:22 - 12:46 JUMPS | Hail The King by WEZEN & Ease the Artist
12:47 - 16:27 INVERTED SPRINTS | RUN by BRANDON BLACK
16:28 - 18:47 CLIMBS | Vermillion by Aeph
18:48 - 21:03 COOL DOWN | New Day by Leucadia


Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury as a result of any information provided.


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