Last week the cycle circuit program was detailed and this week the actual program will be featured. If you have not had the opportunity to review those details from last week, please take a moment to do so as the information provided is essential to ensure your safety and the effectiveness of the program. As always, prior to beginning any exercise program, please consult your physician.
Cycle Circuit Fun Program – approximately 75 minutes – 3 rounds
Tip: Do not dally—move efficiently from bike to circuit!
Warm-up – 5 minutes on the bike (or run, walk, swim or hike) elevating RPE’s to a 1-2 which is very light to light exertion
Circuit – following warm-up get off the bike and perform the seven-station circuit
- Station #1 – Kettlebell squat/swing – 5-20 lb. kettlebell
- Station #2 – Core station
– Round One – prone knee tucks – stability ball
– Round Two – lateral flexion – stability ball (perform right side, then left)
– Round Three – spinal extension – prone – stability ball
- Station #3 – Pushup/Plank station – perform a plank for the first 30 seconds; second 30 seconds perform pushups/full or modified
- Station #4 – Supine inverted rows – TRX
- Station #5 – Goblet Lunges – heavy kettlebell
- Station #6 – Triceps pushdowns – from a multi-gym or with tethered tubing
- Station #7 – Jump Rope with an air rope or traditional jump rope – may be performed low impact
Cycle – Round One
- Get back on the bike and take one minute to get the cadence and resistance set for hill sprints. Heavy resistance, 70-80 rpms, seated.
- Perform five, 30-second standing sprints followed by a 30-second recovery interval returning to the 70-80 rpms in the saddle. Avoid changing the resistance. Attempt to put on heavy load and stick with it both during the sprint and recovery intervals.
- Get off the bike as soon as the final 30-second recovery interval is completed and perform round two of the circuit as described above.
Cycle – Round Two
- Get back on the bike and take one minute to get the cadence and resistance set for flat road accelerations, 85-110rpms, seated.
- Perform five, 15-second seated accelerations increasing your speed during the exertion intervals by 10-15rpms followed by a 45-second seated recovery at 85-110rpms.
- During flat road work, you must have adequate resistance on the fly wheel in order to perform safe and effective training. Despite the illusion of going fast, without enough load on the wheel, you are literally going nowhere fast which can lead to numerous injuries and poor training outcomes.
- Get off the bike as soon as the final 45-second recovery internal is completed and perform round three of the circuit as described above.
Cycle – Round Three
- Get back on the bike and take one minute to get the cadence and resistance set for hill sprints, 70-80 rpms, standing.
- Perform ten, 10-second seated sprints followed by a 20-second standing recovery interval returning to the 70-80 rpms. Avoid changing resistance. Attempt to put on heavy load and stick with it both during the sprint and recovery intervals.
Cool-down – Perform a cool down on the bike bringing the RPE’s to a 1-2 which is very light to light exertion, then disembark and perform stretches for all major muscle groups of the body, holding each stretch for 15-30 seconds to a point of tightness, never pain.