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