Cycle Strength

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

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