30 min GOATED Indoor Cycling Workout

You picked the songs for this 30 minute cycling workout, and it was AWESOME!!! Thanks for sharing your favorite artists from our cycling classes. This ride is on FIRE!!! Get ready for a playlist that is THE GOAT!!!!

IMPORTANT! The RPMs noted throughout the ride are just a range. Make sure to ride where you feel comfortable, which may be above or below the range indicated.

Need a longer WARM-UP?    • START YOUR WORKOUT HERE! | 11 min Warm Up ...  

MY LINKS:
Looking for indoor cycling shoes?- https://ride.shimano.com/KCF15
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Spotify playlist- https://open.spotify.com/playlist/6rj...
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ADD IT:
ENCORE!-    • 5-minute TABATA ENCORE cycling workout  
DESSERT!-    • 10 minute Indoor Cycling POST-WORKOUT Stre...  

RESISTANCE for my classes
You always want to feel something under your feet; this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees!
6 - Working your way up that hill | Moderately Light
7 - Mid-hill already, you can definitely feel this! | Medium
8 - This is where heavy really starts to kick in | Moderately Heavy
9 - We are really starting to climb now! This is a challenging resistance! | Heavy
10 - Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy
Watch this for more details:    • Indoor Bike Set Up, Resistance, Positions,...  

POSITIONS for my classes
1st position: Seated position.
2nd position: Standing with hands at the front of the handlebars, also called jogs.
3rd position: Standing with hands at the end of the handlebars, also called climbs.
Over the Saddle: 3rd position, hips shifted back slightly and chest over the front of the handlebars.
Jumps: seated to 2nd position.
Freezes: 2nd position, minimizing upper body up and down movement.
Leaps: seated to 3rd position.
The Trio: seated, 2nd, 3rd, 2nd, seated position.
Switchbacks: 3rd to 2nd position.
Tick Tocks: 3rd to over the saddle.

MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps, maximizing power with the heavy resistance.

CHAPTERS:
0:00 - 2:25 WARMING HILL | Ain't Seen Nothin' by Paper Kings
2:26 - 4:45 CLIMBS | Never Back Down by Easy McCoy
4:46 - 8:02 SPRINTS | Hope Never Falls by Killrude
8:03 - 11:12 SPEED & JOGS | A Little Bit Dangerous by CRNML
11:13 - 20:41 THE JOURNEY | The Journey by Peter Spero & Black Diamond Sessions
20:42 - 22:54 TICK TOCKS | Tap Tap by Sencha Green
22:55 - 26:01 INVERTED SPRINTS | Jawdropping by Princess Akaina
26:02 - 29:00 JUMPS | Can't Stop Me Now by Oh The Larceny
29:01 - 32:11 CLIMBS | Glorious by Louis II
32:12 - 34:13 COOL DOWN | One of a Kind by Ricky Cage


Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.

Kaleigh Cohen Cycling
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