30-minute INTENSE HIIT SUPERSETS indoor cycling workout

Build your strength and endurance on the bike with this high intensity ride!! This cycling workout is my version of supersets cardio style! This style of supersets will work similar RPM, resistance, and positions back to back for an awesome workout! Make sure to have your towel, water bottle, and all-in attitude to make the most of our 30 minute session!

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.

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ADD IT:
ENCORE!-    • 5-minute TABATA ENCORE cycling workout  
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...  

MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps maximizing power with the heavy resistance.

CHAPTERS:
0:00 - 2:58 WARM UP | Come on and Bring It by DEVMO
2:59 - 5:40 SPRINTS | Nadiali by STRLGHT
5:41 - 8:19 INVERTED SPRINTS | On my way! by HIGHTOPS
8:20 - 10:24 SWITCHBACKS | Work by Bagsy
10:25 - 13:33 SPEED OVER SADDLE | Chasing Fire by Will Champlin
13:34 - 16:37 JUMPS | Amazing by Oh The Larceny
16:38 - 19:26 JOGGING SPEED | Another Level by Easy McCoy
19:27 - 23:13 ROLLING HILLS | Shoot Me Down by NIGHTCAP
23:14 - 26:12 ROLLING HILLS | Beautiful Catastrophe (Ben Fox Remix) by WEARETHEGOOD
26:13 - 28:32 SPRINTS | Hold Me by NM
28:33 - 31:19 SPRINT TO THE TOP | Unlimited by Deraj
31:20 - 32:54 COOL DOWN | We're All In It Together by Albatross



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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