The 12 Days of Cycling Workout 12.21.16

Following a 3-4 minute warm up, complete the list as follows like the “12 Days of Christmas” song. 1, 2 + 1, 3 + 2 + 1,… 12 + 11 + 10 … It should take 47 minutes to complete with a warm up. And let’s just be glad no one was subjected to christmas carols in workout form.

  1. 1 minute sprint – base +2 -110 RPM
  2. 30 second hover – base +4
  3. 30 seconds run – base +6
  4. 30 seconds run – base +4
  5. 15 seconds jog – base+8
  6. 30 seconds seated push – base +8
  7. 15 seconds jog – base +6
  8. 45 seconds seated push – base +6
  9. 15 seconds jogĀ  – base +4
  10. 1 minute seated push – base +4
  11. 30 seconds seated push ups – base +2
  12. 30 seconds seated climb – base +10
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