Are you eager to get back on your bike, but think it’s still a little too cold outside? Don’t have time to make a spin class at your local gym? Well I have a program for you that will simulate a spin class or riding up and down hills outside; however, this one can be done on your own time using an upright bike at the gym (or home if you have one there).

This 20 minute bike program can be altered to any fitness level and can be made as easy or as hard as you like, depending on how hard you push yourself.  The resistance levels I put in the program will be for a moderate to intense workout, but if you feel this is too hard then alter the resistance levels to what you are comfortable with and work your way up.

Michelle’s 20 Minute Hill Ride Simulation

Time                            Resistance                   Action

0:00-5:00                     6                                  Warm-Up Seated

5:00-5:30                     12-14                           Seated-Fast as you can

5:30-6:30                     8                                  Seated-Recovery Ride

6:30-7:00                     12-14                           Seated-Fast as you can

7:00-8:00                     8                                  Seated-Recovery Ride

8:00-8:30                     12-14                           Seated-Fast as you can

8:30-9:30                     8                                  Seated-Recovery Ride

9:30-10:00                   12-14                           Seated-Fast as you can

10:00-11:00                 8                                  Seated-Recovery Ride

11:00-11:30                 20-21                           Standing up-Fast as you can

11:30-12:00                 8                                  Seated Recovery Ride

12:00-12:30                 20-21                           Standing up-Fast as you can

12:30-13:00                 8                                  Seated Recovery Ride

13:00-13:30                 20-21                           Standing up-Fast as you can

13:30-14:00                 8                                  Seated Recovery Ride

14:00-14:30                 20-21                           Standing up-Fast as you can

14:30-15:00                 8                                  Seated Recovery Ride

15:00-16:00                 20-21                           Standing up-Fast as you can

16:00-16:30                 8                                  Seated Recovery Ride

16:30-17:30                 20-21                           Standing up-Fast as you can

17:30-18:00                 8                                  Seated Recovery Ride

18:30-19:30                 20-21                           Standing up-Fast as you can

19:30-20:00                 8                                  Seated Recovery Ride

5 Minute Cool Down

**When performing the seated ride against resistance try and get your RPM’s up around 90-100 and keep it there for the whole 30 seconds.

**When performing the standing up portion; your bum should be up off the seat, hands on handles, and elbows should not be touching the bike.  Stand right up and again try to get your RPM’s up above 90-100 for the entire time.

Push yourself & Enjoy!

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com