30 MIN SWEAT SESSION // Tabata + Heavy Hills // INDOOR CYCLING // SPIN CLASS

Описание: Get ready to crush your fitness goals with this high-intensity 30-minute indoor cycling session designed to maximize calorie burn and build serious leg strength. We’re stripping away the fluff and diving straight into a dynamic mix of explosive Tabata intervals, grueling hill climbs, and sustained endurance pushes. Whether you're looking to improve your cardiovascular power or just need a sweat-drenched escape from the daily grind, this workout provides the perfect balance of speed and resistance. Grab your water, clip in, and let’s tackle those climbs together—your strongest self is just 30 minutes away!

DIFFICULTY LEVEL Intermediate/Advanced: This workout features heavy resistance and high-intensity sprints. However, I encourage beginners to join and simply adjust the resistance knobs to match your current fitness level!

🕒 Workout Breakdown:
00:00 - Warm Up & Form Check

05:00 - Tabata

10:00 -Rolling Hills

17:00 - Endurance Climb

27:00 - Cool Down

🌟 Why Endurance Matters:
Endurance rides are the foundation of any fitness journey. They help strengthen your heart, improve lung capacity, and prep your muscles for more intense spin classes down the road. This ride is low-impact and perfect for those just starting out or looking for a productive recovery day.

No fancy equipment needed—just you and any stationary bike!

Key Metrics to Focus On:

Cadence (RPM): How fast your legs are moving.
If you need numbers:
Low - 50-60
Medium 70-80
High 90 +
Otherwise just go with what feels good! This is your workout!

Resistance: The "road feel" or weight on the flywheel.
1-10 Resistance Scale for Indoor Cycling

The resistance scale is a simple way to measure how hard you're working. The lower the number, the easier the ride. The higher the number, the more challenging it is.
1-2 (Easy): This is for warm-ups and cool-downs. It feels like you're pedaling with almost no resistance.
3-4 (Moderate): This is a steady, comfortable pace. You're working, but you can still talk in full sentences.
5-6 (Challenging): This is where the work really begins. You're breathing heavier and can only talk in short phrases.
7-8 (Hard): You're pushing hard here. Your legs feel heavy, and this level is tough to maintain for long. You can barely speak.
9-10 (All-Out): This is a maximum, all-out effort, like a sprint. You can only hold this for a few seconds.

RPE (Rate of Perceived Exertion): We’re aiming for an 8/10 or 9/10 during sprints!

⚙️ EQUIPMENT USED:
Bike: Echelon Sport

Heart Rate Monitor: Garmin Instinct

My Favorite Cycling Shoes: Lake Shoes


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