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70
Workout

Training session

~35 min.
~420 kcal
⁉️ Comments

"Training session": This workout includes five exercises specifically designed to improve the fitness of cyclists. These exercises provide complex training to different muscle groups, helping to improve the strength, endurance and coordination necessary for effective cycling performance.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Massage
1
Level: 1
8
Forward fold
1
Level: 1
10 sec.
Golf
1
Level: 2
6
Main exercises
Round 1
Horizontal forearm flexion
3
Level: 2
12
SIde lunge - crosslunge
5
Level: 1
6
I - Abduction
6
Level: 2
10
Side lunge
4
Level: 2
12
Lower leg flexion (single leg )
4
Level: 1
6
Round 2
Horizontal forearm flexion
3
Level: 2
12
SIde lunge - crosslunge
5
Level: 1
6
I - Abduction
6
Level: 2
10
Side lunge
4
Level: 2
12
Lower leg flexion (single leg )
4
Level: 1
6
Round 3
Horizontal forearm flexion
3
Level: 2
12
SIde lunge - crosslunge
5
Level: 1
6
I - Abduction
6
Level: 2
10
Side lunge
4
Level: 2
12
Lower leg flexion (single leg )
4
Level: 1
6
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

Comments

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