Cycle Strength

May 1, 2018 | Workouts

Woman out of the saddle on an indoor cycle bike

By Marina Mitchell, ClubSport Oregon Group Fitness Director and Master Educator-Stages Indoor Cycling

There are few things more disappointing than leaving the gym with a dry t-shirt. Lucky for you, this cycle strength workout will help you work up a sweat quickly. Hop on the bike and make the wheel hum as you work your legs and get in your cardio, then hop off for a strength and/or flexibility-building portion and a finisher move. It’s especially great for people who want a well-rounded workout, or for cyclists who wish to gain more muscle without skimping on their cardio.

The Workout

Round 1

  • Cycle: Moderate pace for 1 minute (75-85 RPMs) / Sprint for 1 minute (100-110 RPMs) x 4 rounds
  • Strength: 4 rounds of the following 2 exercises:
    – Upright Rows x 8 reps
    – Bicep Curls x 8 reps
  • Finisher Move: 16 Pushups

Round 2

  • Cycle: Sprint for 90 seconds (100-110 RPMs) / Clim for 90 seconds (65-75 RPMs) x 2 rounds
  • Strength: 4 rounds of the following 2 exercises
    – Bent-Over Rows x 8 reps
    – Overhead Tricep Extensions x 8 reps
  • Finisher Move: Mountain Climbers x 60 seconds

Round 3

  • Cycle: Climb 2 minutes (65-75 RPMs) / Moderate pace for 1 minute (80-90 RPMs) x 2 rounds
  • Strength: 2 rounds of the following 2 exercises:
    – Rainbow Shoulders (alternating sides) x 60 seconds
    – Squats with Overhead Press x 60 seconds
  • Finisher Move: 16 Pushups

Round 4

  • Cycle: Sprint for 20 seconds (100-110 RPMs) / Rest for 10 seconds x 8 rounds
  • Strength: 2 rounds of the following 4 exercises:
    – Right Leg Balance with Torso Rotation x 16 reps
    – Crab Toe Touches x 16 reps
    – Left Leg Balance with Torso Rotation x 16 reps
    – Crab Toe Touches x 16 reps
  • Finisher Move: Mountain Climbers x 60 seconds

Meet Marina Mitchell

Marina Mitchell loves people and exercise and believes health is a gift. Originally a middle school teacher, Marina’s passion for fitness and helping others steered her away from molding minds to helping people mold healthy bodies. She has been a fitness instructor since 1999 and currently leads indoor cycling, cycle strength, strength conditioning, group centergy, and core classes. Because she believes that anything worth having takes hard work, Marina likes to drive participants in her classes to push beyond boundaries to see positive changes in their health as well as in daily life. Marina is also on the leadership team at ClubSport Oregon. When not at ClubSport spreading her passion for fitness, Marina is usually laughing with family and friends or bargain shopping.


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