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Cycling Workouts For Beginners


Before we get to the cycling workouts, you will need to know some definitions.

Cycling Definitions:

RPM
This stands for "revolutions per minute."

Cadence
The number of complete pedal turning/cycles per minute (measured in RPM).

Max HR
Maximum Heart Rate.


That's it for the definitions. Be sure that before you start the workouts below that you do a five minute warm-up. After the workout, do a 5 minute cool-down followed by stretching.

Cycle Workout #1
Time: 20 Minutes
Distance: 5 Miles
Goal: Keep a steady cadence of 85-90 RPM. 60-65% max HR.


Cycle Workout #2
Time: 30 Minutes
Distance: 5 Miles
Goal: Keep a steady cadence of 85-90 RPM. 60-65% max HR.


Cycle Workout #3
Time: 40 Minutes
Distance: 5 Miles
Goal: Keep a steady cadence of 85-90 RPM. 60-65% max HR.


These are really simple and basic cycling workouts for beginners. If you want to increase the intensity of the workouts there are several things you can do such as switch to a harder gear, introduce hills, and/or increase your max HR.





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