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  • 30 Minute Bike Plan Rivers Way

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    api-300382012
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    This 30-minute bike workout plan consists of a 3-minute warm up followed by 6 intervals of 30-second high intensity races at speeds over 70 with 2 to 5 minute recovery periods at lower speeds in between. It concludes with a 3-minute cool down. The yoga poses section describes 4 new poses - Rainbow Pose which involves sitting with one hand on the floor and reaching the other above the head to the opposite side, Goddess Pose with feet spread wide and hands together at the chest, Legs Up the Wall pose laying on the back with feet up a wall, and Balancing Table Pose getting on all fours and lifting an arm and opposite leg.

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    30 minute bike plan rivers way

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    This 30-minute bike workout plan consists of a 3-minute warm up followed by 6 intervals of 30-second high intensity races at speeds over 70 with 2 to 5 minute recovery periods at lower speeds in between. It concludes with a 3-minute cool down. The yoga poses section describes 4 new poses - Rainbow Pose which involves sitting with one hand on the floor and reaching the other above the head to the opposite side, Goddess Pose with feet spread wide and hands together at the chest, Legs Up the Wall pose laying on the back with feet up a wall, and Balancing Table Pose getting on all fours and lifting an arm and opposite leg.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    59 views1 page

    30 Minute Bike Plan Rivers Way

    Uploaded by

    api-300382012
    This 30-minute bike workout plan consists of a 3-minute warm up followed by 6 intervals of 30-second high intensity races at speeds over 70 with 2 to 5 minute recovery periods at lower speeds in between. It concludes with a 3-minute cool down. The yoga poses section describes 4 new poses - Rainbow Pose which involves sitting with one hand on the floor and reaching the other above the head to the opposite side, Goddess Pose with feet spread wide and hands together at the chest, Legs Up the Wall pose laying on the back with feet up a wall, and Balancing Table Pose getting on all fours and lifting an arm and opposite leg.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    30 Minute Bike Workout Plan

    Warm Up: 3 minutes speed of 25 or above


    1st Race: 30 seconds speed 70 or above
    Rest: 2 minutes speed of 35 or above
    Maintain a steady pace of 40 or above for 5 minutes
    2nd Race: 30 seconds speed of 75 or above
    Rest: 2 minutes speed of 35 or above
    3rd Race: 30 seconds speed of 75 or above
    Rest: 5 minutes speed of 20 or above
    4th Race: 30 seconds speed of 80 or above
    Rest: 2 minutes speed of 25 or above
    5th Race: 30 seconds speed of 80 or above
    Rest: 5 minutes speed of 25 or above
    6th Race: 30 seconds speed of 85 or above
    Cool down: 3 minutes speed of 30 or less

    4 New yoga poses


    Rainbow Pose- they will sit criss cross apple sauce with either the left or
    right hand on the floor and whichever hand isnt on the floor should go above
    their head and reach to the opposite side.
    Goddess Pose- Feet are spread far apart and hands are placed together in
    front of chest
    Legs up the wall- Lay on your back while putting your feet up in the air to
    create an almost 90 degree angle
    Balancing Table Pose- Get on all fours lift up your right arm and stretch it
    out while also having your left leg in the air then switch your arms and legs

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