Below is a list of workouts that we have completed ourselves, in classes, or with our clients. It is our committment to
help make Australia healthier so we've posted details about the workouts for you to try yourselves.
Edna - CYCLE
A cycle-spin class for those die-hards
Warm-Up:
increase resistance incrementally - aim for cadence of 100 : 3 x 1min
Repeat with increased resistance: 3 x 90
Stretches on bike: back openers, neck, chest, arms, waist
Drill:
Multi-directional pedal stroke:
1min each effort: focus on: downard, front-back, upward, and integrated cycling
Drill:
single-leg drill: 5 x 30sec, incremental increase in resistance (R)
Efforts: 6 x
tempo: 1min: 100 - 110 RPM: 1min: 80 - 90 RPM (add R); 3 min out of saddle (OOS) - (add R); 45 sec downhill easy; 15 sec speed sprint; - challenge: repeat sets without break - straight back into it
Easy effort cool-down 3min
by Your Coach