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Well, the weather outside is frightful...but this bike workout is so delightful :)
When it's too cold and snowy to bike outdoors, this indoor bike endurance workout will be sure to help kick your endurance into high gear! That way, come spring, you'll be able to rock the pavement without missing a beat.
Min. Position RPM Resistance
0-5 warm-up, seated flat 80-100 rpm low
5-8:30 seated hill 60-80 moderate-high
8:30-10 seated (recovery) flat 80-100 low-moderate
10-12:30 seated, hill 60-80 high
12:30-15 standing, hill 60-80 high
15-16 seated (recovery) flat 80-100 low-moderate
16-18:30 standing hill 60-80 moderate-high
18:30-21 seated hill 60-80 moderate-high
21-24 standing hill 60-80 high
24-25 seated (recovery) flat 80-100 low-moderate
25-27 seated hill 60-80 high
27-30 seated flat 80-100 low
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