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.
Gabrielle - CYCLE
Warm-up: cadence 90 - 110 for 3 min, light load, easy stretches
Drill: Seated progressive hill: 1min ea: RPMs of 90, 80, 70, 60, 50, 40 - total 6 min
Recovery: easy 90sec
Main Set:
2 min: OOS mod-heavy + 3 min seated: 6 sprints - 15 sec work: rest ratio
1 min recovery
3 min: OOS mod-heavy + 3 min seated: 6 sprints - 15 sec work: rest ratio
1 min recovery
4 min: OOS mod-heavy + 3 min seated: 6 sprints - 15 sec work: rest ratio
End with Rolling Hills progressive OOS to seated tempo & increase pace 3 times before climbing again.
Cool Down and Stretch. OOS = out of saddle
by Your Coach