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Gregg Cook's 60-Minute Cycling Plan

You’ll torch up to 600 calories an hour when you grind through this workout.

MINUTES

WHAT TO DORPE
0-10Warm up on seated flat 3-6
10-13Seated hill; increase resistance 7
13-15Standing hill; increase resistance 8
15-17Seated flat, lower reistance, pedal quickly 5
17-20Hill: Alternate 30 seconds seated, 30 seconds standing; increase resistance each time 5-7
20-22Seated flat; pedal quickly and increase resistance 8
22-24Seated flat; pedal quickly and lower resistance 6
24-26Seated flat; pedal quickly and increase resistance 8
26-28Slow the pace; seated hill 6
28-30Standing hill; increase resistance 8
30-32Seated hill; decrease resistance 6
32-35:30Standing hill; increase resistance 7
35:30-36Standing or seated hill; accelerate to an all-out sprint 9
36-38Seated flat; lower resistance, pedal quickly 5
38-42Seated flat; increase resistance 6
42-45Hill: Alternate 30 seconds seated, 30 seconds standing; increase resistance each time 6-7
45-50Seated hill accelerations: Sprint 30 seconds with resistance; recover for 30 seconds at a slower pace 7-9
50-52Seated flat; decrease resistance (increase resistance 1 minute in) 5-6
52-53Seated hill (increase resistance) 7
53-54Standing hill (increase resistance) 8
54-54:30Standing hill; accelerate to an all-out sprint 9
54:30-60Cool down 3