In Week 4 of the Experienced Cycling Program, we'll continue with our 20/30/45 mix of cycling classes (all advanced level) plus a core workout and a full body strength class on non-cycling days. Includes a bonus post workout stretch class to be done immediately after the 45 min ride.

In Week 4 of the Experienced Cycling Plan, we'll continue with our 20/30/45 mix of cycling classes (all advanced level) plus a core workout and a full body strength class on non-cycling days. Includes a bonus post workout stretch class to be done immediately after the 45 min ride.

Exp Cycling Plan - Week 4

Exp Cycling Prog - Week 4

Join Hans for an advanced level strength building HIIT workout featuring moderate and heavy resistance climbs and a little bit of choreo.  A few sprint segments with speeds up to 130 RPM.  Select SPOTIFY for a pop soundtrack featuring ODESZA, Lana Del Rey and Sia.

Strength building indoor cycling class featuring heavy hills will moderate speeds. Set to a pop playlist.

20 min Adv Hills & Drills Indoor Cycling Clas Ride

Strength building class featuring heavy hills with an occasional sprint, with a little bit of choreo. Set to a pop playlist.

20 Min Adv Hills & Drills Ride #315

Join Eric for this bodyweight core workout that has a series of 5 movements. As the exercises become more intense, the interval becomes shorter and recovery period longer. The circuit is repeated twice.

Intense core workout using just bodyweight

15 Min Ladder Drill Core #6

Join Annelisa for an advanced level strength building HIIT workout featuring moderate and heavy resistance climbs and a little bit of choreo.  Speeds are relatively low throughout so you can crank up resistance for heavy hills.  Select SPOTIFY for a pop soundtrack featuring TNGHT, Diplo and Rihanna.

30 Min Advanced HIIT Ride Indoor cycling class

Strength building class featuring heavy hills and lower speeds, with a little bit of choreo. Set to a pop playlist.

30 Min Adv HIIT Ride #325

Full body strength circuit based on 6 exercises with 30 sec intervals for each. No equipment needed other than a mat.

25 Min Building Block Full Body Strength #55

Join Dalia for this adv rhythm ride with lots of choreography. Moderate to heavy resistance throughout, with cadence ranging 50-130 rpm. Expect lots of elbow drops, tap-backs and jumps. Set to a pop playlist. Select SPOTIFY for a playlist featuring Gonzy, Pharrel Williams, Hugel and more.

Advanced stationary bike class with cadence ranging 50-130 rpm, with lots of choreography. Moderate to heavy resistance throughout. Set to a pop playlist.

45 Min Choreo Rhythm Ride with Dalia Barrios

Advanced ride with cadence ranging 50-130 rpm, with lots of choreo. Moderate to heavy resistance throughout. Set to a pop playlist.

45 Min Choreo Rhythm Ride #316

Full body stretch class that borrows heavily from yoga. Can be used post workout or on its own. No yoga experience necessary

Collection

Exp Cycling Prog - Week 4

videos (6)

20:26

20 Min Adv Hills & Drills Ride #315

16:00

15 Min Ladder Drill Core #6

31:37

30 Min Adv HIIT Ride #325

25:13

25 Min Building Block Full Body Strength #55

48:23

45 Min Choreo Rhythm Ride #316

15:09

15 Min Full Body Yoga Inspired Stretch #6

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Collection

Exp Cycling Prog - Week 4

videos (6)

20:26

20 Min Adv Hills & Drills Ride #315

16:00

15 Min Ladder Drill Core #6

31:37

30 Min Adv HIIT Ride #325

25:13

25 Min Building Block Full Body Strength #55

48:23

45 Min Choreo Rhythm Ride #316

15:09

15 Min Full Body Yoga Inspired Stretch #6

START TRAINING WITH FITSCOPE

Start 7 Day Free Trial

then $14.99/month

Explore

Commercial Subscription

Fitscope B2B

START TRAINING
WITH FITSCOPE