Episode 3: Enduro Ride Series - Too Hot to Handle! #THTH

Hello again cycling cuties! Welcome back to another episode of our Enduro Ride series - focused on improving your cardio, stamina and overall energy efficiency while you're on the bike (and you know, make you look hot as hell!) If you can't tell from my tone, I watched the new series of Too Hot To Handle this week and I'm screammming! So excited for the next episode! So in true Too Hot to Handle fashion, we're going to be improving both our bodies and our minds during this workout!

Playlist: Sun-Kissed Playlist by The Peak: EDM

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Warm-Up ~ 10 mins

1 min: Sitting Flat road. RPM 95. HP 2 or 2.5.

3 min: Sitting Climb. Add 1 gear every minute. RPM 90. HP 2 or 2.5.

1 min: Standing Climb. Add 1 gear. RPM of 75. HP 3.

2 min: Sitting Climb. Add 1 gear every minute. RPM 90. HP 2 or 2.5.

1 min: Standing Climb. Add 1 gear. RPM of 75. HP 3.

5 sets of 5 second jumps (5 seconds out of the saddle, 5 seconds in the saddle = 1 set). Maintain RPM 80. HP 2 or 2.5.

1 min: Sitting Flat Road - Recovery. RPM 90. HP 2 or 2.5. Drink some water, take it easy.

Moderate Hill Climb ~13 mins

1 min: Sitting Climb. Add 3 gears. RPM 90+.

30 sec: Standing Climb. Add 2 gears. RPM 75.

1 min: Sitting Climb. RPM 80+.

30 sec: Standing Climb. Add 1 gear. RPM 75.

1 min: Sitting Climb. RPM 85+. Drop resistance to meet cadence if you like!

30 sec: Standing Climb. Add 1 gear. RPM 70.

1 min: Sitting Climb. RPM 85+.

30 sec: Standing Climb. Add 1 gear. RPM 75.

1 min: Sitting Active Recovery. Drop 2 gears. RPM 70+.

Repeat this sequence once - feel free to drop each RPM by 5 as you continue to add resistance.

1 min: Standing Recovery. Drop 4 gears. RPM 70+

1 min: Sitting Recovery. Drop 5 gears to flat road. RPM 80+

Speed Intervals~ 10 mins

Focus on building mental fortitude and listening to the power of the music during these intervals, letting the music fuel your body. Choose a personal development goal for yourself today!

1 min: Add 3 gears to your flat road. RPM 90-95.

1 min: Standing Climb. Add 2 gears. RPM 75.

30 sec: Sitting Flat. Drop 2 gears. RPM 90+.

30 sec: Add 1 gear. RPM 90.

30 sec: Add or Drop 1 gear. RPM 90. (Your choice!)

30 sec: Drop 1 gear. RPM 90.

1 min: Standing Recovery. Add 1 gear. RPM 70+.

30 sec: Add 1 gear. RPM 90.

30 sec: Drop 1 gear. RPM 90.

1 min: Standing Recovery. RPM 70+.

1 min: Sitting Recovery. Drop 3 gears to flat road. RPM 80+

Small Strength Training Hill ~ 9 mins

1 min: Standing Climb. Add 5 gears. RPM 75.

1 min: Sitting Climb. Add 1 gear. RPM 85+.

6x 5 second jumps

1 min: Sitting Climb. Add 1 gear. RPM 80+.

30 sec: Standing Climb. Add 2 gears. RPM 75.

1 min: Sitting Climb. Add 1 gear. RPM 80.

1 min: Sitting Climb. Add 1 gear. RPM 75+.

1 min: Sitting Climb. Add 1 gear. RPM 70+.

1 min: Standing Climb. Add 1 gear. RPM 65+.

1 min: Sitting Flat Road. RPM 80+

Stretching ~ 18 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing calf stretch off the bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

1 min: Standing Downward Dog

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Standing Glute Stretch, 1 min each side (or Pigeon Pose)

2 min: Hurdler Hamstring stretch, 1 min each side

1 min: Frog Pose stretch

1 min: Butterfly Pose

2 min: Forward Fold, 1 min each side