You're about to embark on a 20-minute beginner cycle ride with Sunny trainer Luis Cervantes. This ride is going to challenge your speed, endurance, and strength—and we're going to do it with a smile on our faces. We've got a few fun surprises along the way too (including some extra motivation from Luis) that will help keep you going strong throughout this workout.

Workout Length: 20 minutes
Workout Level: Beginner
Products Used: Bike
Trainer: Luis Cervantes

✨ Workout Details ✨
0:00 Warmup/intro
- 30 sec Jog in saddle (70-80 RPM)
- 30 Add resistance
- 30 sec Out of Saddle
- 30 sec Speed increase in saddle (80-90 RPM)

3:00 Workout
- 30 sec Jog in saddle (75-85 RPM)
- 30 sec Speed Increase (85-95 RPM)
Repeat 2x
- 30 sec Climb in saddle (55-65 RPM)
- 30 sec Climb out of saddle (55-65 RPM)
Repeat 2x
- 30 sec Jog in saddle (75-85 RPM)
- 30 sec Sprint (95-110 RPM)
Repeat 2x
1min recovery
1min jog (75-85 RPM)
- 45 sec Climb in saddle (60-70 RPM)
- sec 45 Climb out of saddle (60-70 RPM)
Repeat 2x
- sec 45 Jog out of saddle (85-90 RPM)
- sec 45 Speed Increase in saddle (95-100 RPM)
Repeat 2x
- sec 45 Jog in saddle (85-90 RPM)
- sec 45 Sprint (100-115 RPM)
Repeat 2x

16:00 Cool down
Shoulder stretch on bike
Quad stretch off bike

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FITNESS EQUIPMENT USED
✔️ Evolution Pro II Magnetic Indoor Cycle Exercise Bike
🛒 https://sunnyhealthfitness.com/products/evolution-pro-ii-magnetic-indoor-cycle-exercise-bike-with-device-mount-and-performance-display-sf-b1986

RECOMMENDED WORKOUT PLAYLIST:
▶️ New Workouts: https://bit.ly/yt-new-workouts-playlist
▶️ Cycling Workouts: https://bit.ly/SHF-Bike-Workouts

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