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124
Workout

Speed training

~50 min.
~600 kcal
⁉️ Comments

"Speed ​​training": This training loop workout is aimed at improving the speed and reaction of cyclists. Includes a series of high-intensity exercises aimed at developing speed qualities and improving aerobic endurance.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Forward fold
1
Level: 2
10 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Forearm extension (reverse grip)
6
Level: 3
12
Subscription needed
Squat jump
7
Level: 1
12
Subscription needed
Low pull
6
Level: 3
12
Subscription needed
Press
4
Level: 2
12
Pistol - cross lunge
5
Level: 1
6
Subscription needed
Press pull
7
Level: 1
6
Subscription needed
Backward lunge
5
Level: 3
12
Subscription needed
Round 2
Forearm extension (reverse grip)
6
Level: 3
12
Subscription needed
Squat jump
7
Level: 1
12
Subscription needed
Low pull
6
Level: 3
12
Subscription needed
Press
4
Level: 2
12
Pistol - cross lunge
5
Level: 1
6
Subscription needed
Press pull
7
Level: 1
6
Subscription needed
Backward lunge
5
Level: 3
12
Subscription needed
Round 3
Forearm extension (reverse grip)
6
Level: 3
12
Subscription needed
Squat jump
7
Level: 1
12
Subscription needed
Low pull
6
Level: 3
12
Subscription needed
Press
4
Level: 2
12
Pistol - cross lunge
5
Level: 1
6
Subscription needed
Press pull
7
Level: 1
6
Subscription needed
Backward lunge
5
Level: 3
12
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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