20 Minute Tabata Ride Workout

Sunny team, ready to wake up and get your workout in? Sunny Trainer Dana Simonelli has your back.

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Workouts

20 Minute Tabata Ride Workout

WORKOUT:

OVERVIEW:

Sunny team, ready to wake up and get your workout in? Sunny Trainer Dana Simonelli has your back. With just 20-minutes of all out work on your indoor stationary bike, you’ll be ready to crush your day!

Workout Details:

Warmup Flat Road 100RPM

Warmup Tabata Round
20 second Push 110-120RPM
10 second Recovery 100RPM
Repeat

Adjust Resistance & Cadence

Tabata Round 1 – Seated Hill
20 second Push (80-85RPM) (in the saddle)
10 second Recovery (65RPM) (out of saddle)
Repeat

Adjust Resistance & Cadence

Tabata Round 2 – Standing Hill
20 Second Push (80-85RPM) (out of saddle)
10 second Recovery (in the saddle)
Repeat

Adjust Resistance & Cadence

Tabata Round 3 – Heavy Hill
20 Second Push (50 RPM) (out of saddle)
10 second Recovery (in the saddle)
Repeat

Adjust Resistance & Cadence

Tabata Round 4 – Flat Road
20 Second Push (120 RPM) (in the saddle)
10 second Recovery (100RPM)
Repeat

Adjust Resistance & Cadence

Tabata Round 5 – Seated Push with Jogging Recovery
20 second Push (120RPM) (in the saddle)
10 second Recovery (85RPM) (out of saddle)
Repeat
 

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2 comments

Theresa woodysrd

Loved the class. I am 56 and just getting started. I need something a little slower to start out on. Any spinning classes for someone like me? Very good class

Janet

Just got it took me 10 min. To put it together very easy to assemble wish there was a dvd work out with it but tried it and so for we like it.