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How to Master a Cycling Workout

Mastering a cycling workout on a green bike

A cycling workout is amazing in the summer! It’s a fabulous way to work your leg, butt, and back muscles. Plus, it’s a killer cardio workout, and you get to enjoy the outdoors. You can easily get an amazing cycling workout this summer, all you need to do is start!


First, find a hill for your cycling workout. It should take 1-2 minutes for you to bike up the hill, depending on how much time you want to spend on the bike. After you’ve found your hill, warm up by riding your bike around for 1-15 minutes to loosen your muscles before your cycle workout. Then, follow either one of the following circuits. The first cycle workout is for a more intense hill regimen. The second cycle workout can be done on flat ground and goes a little quicker if you don’t have much time to spare.  


Intense Cycle Workout


Hill climb 1: Ride up the hill seated and in moderate gear. Pedal back down in an easy gear.
Hill climb 2: Ride up the hill seated and in high gear. Pedal back down in an easy gear.
Hill climb 3: Ride up the hill seated halfway, and then standing up halfway and in moderate gear. Pedal back down in an easy gear.
Hill climb 4: Ride up the hill seated halfway, and then standing up halfway and in high gear. Pedal back down in an easy gear.
Hill climb 5: Ride up the hill standing and in moderate gear. Pedal back down in an easy gear.
Hill climb 6: Ride up the hill standing and in high gear. Pedal back down in an easy gear.


Ride on level ground, or a fun pathway in moderate gear for 15-30 minutes. Then, cool down in an easy gear for five minutes.


Quick Cycle Workout


Bike hard for ten seconds seated, and then in an easy gear for one minute.
Bike hard for twenty seconds seated, and then in an easy gear for one minute.
Bike hard for thirty seconds seated, and then in an easy gear for one minute.
Bike hard for ten seconds standing, and then in an easy gear for one minute.
Bike hard for fifteen seconds standing, and then in an easy gear for one minute.
Bike hard for twenty seconds standing, and then in an easy gear for two minutes.


I recommend cooling down for 5-10 minutes in an easy gear.

Don’t forget to wear supportive shoes and a helmet each time you do this cycling workout. Do you need more motivation for your summer fitness goals? Sign up for your FREE Beachbody account and choose me as your coach. I’ll take a look at your goals and help you with you a fitness plan and a summer meal plan. Join the Beachbody team today!

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