Cycling Ride - first ever!

10 minutes warm up

5 minute hill:
1 minute seated (1 turn)
1 minute stand (+1 turn)
1 minute seated (- 1/2 turn)
2 minutes stand (+ 1/2 to 1 turn)

30 seconds recovery

5 minute hill:
2 minutes stand
1 minute seat
2 minutes stand

30 seconds recovery

9 Pyramid:
30 seconds stand (heavy resistance 2-3 turns)
30 seconds seat (turn it down)

45 seconds stand
45 seconds seat

1 minute stand
1 minute seat

1-1/2 minutes stand
1-1/2 minutes seat (last 30 seconds zone 4)

10 minute hill:
3 minutes stand (heavy resistance)
30 seconds switchback (recovery)
3 minutes seat (heavy resistance)
1 minute stand
30 seconds switchback (recovery)
2 minutes stand (last 30 seconds sprint - zone 4)

10 minute freestyle
Calling out the minutes

10 minute cool down

I hope you enjoy it. Its my first ever ride, and I got a lot of compliments on it. I have to admit though, I had help from an awesome instructor. :o) Thank you Keely!

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