25 min MOOD-BOOSTING Pyramid Indoor Cycling Workout

No way that we could get that great of a workout in only 25 minutes!! OH MY! Can we talk about how fun the pyramid-style structure is?! This is a mood-boosting, sweaty ride.

If you haven't joined me for a pyramid ride before, this structure increases and then decreases in RPMs with each song. We will start the pyramid with a warm up then ride in the 60s, followed by the 80s, then 100s, at the top of the pyramid we will have a rolling hill and then work our way back down from 100s, 80s and finally 60s to finish!

This ride brought the heat and relieved stress from the day, leaving an amazing post-cycling glow!

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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ADD IT:
ENCORE!-    • 13 min. INTENSE Indoor Cycling Workout  
DESSERT!-    • 15 min POST-CYCLING Stretch for Injury Pre...  

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 detail:    • 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 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 - 3:00 WARM UP | Louder by Hotline
3:01 - 6:07 SPRINT TO THE TOP | It's Going Down by Damned Anthem
6:08 - 9:19 FREEZES | Calm Before The Storm by HENZË
9:20 - 11:25 INVERTED SPRINTS | Asi Soy Yo (Fuego) by Gyom
11:26 - 15:27 | ROLLING HILLS | Close (with Leon Lour) by Madishu
15:28 - 18:41 INVERTED SPRINTS | Tell Me Who You Are (Morgin Madison Chill Mix) by Morgin Madison
18:42 - 22:05 JUMPS | To The Top (feat. Elta) by Hidden Echoes
22:06 - 24:24 CLIMBS | Move (Jibberish Remix) by Dazy Chain
24:25 - 26:31 COOL DOWN | Shine by Bobby Saint


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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