20 minute rhythm cycling class is on the beat with RPM. This indoor cycling workout is tailored for the beginners!

Do this indoor cycling workout with me to give that feel of a class environment. Get on your bike and let's do this! Each week I pick my favorite new artlist.io music. - Kaleigh Cohen Fitness

Tips to get the most out of this workout:
Beginners: Stay in the saddle if your form is compromised in 2nd and 3rd position. Decrease speed/RPM if needed. It will get easier, just stick with it and keep pedaling!
Experienced: Increase resistance by 1 on climbs and jogs. First sprint song, sprint at 6 instead of 5 and increase to a 7 when in between sprints. Push yourself outside of your comfort zone!
Everyone: Always make sure to have resistance on the flywheel at all times. This will protect your knees. In 2nd and 3rd position, the minimum amount of resistance is a 7. Again this will protect your knees. Have fun!

Resistance is based on a 1-10 scale. I use the numbers between 5-10. If you imagine you are on bike with a hill in front of you, the 5 is the very start of that hill, more than a flat road but enough to feel something under your feet. Your 6 is just a bit heavier then and your 7 is middle of that hill. The 7 is getting pretty heavy, but something you can maintain for longer periods of time, while still working and pushing. 8 and 9 are heavy! We reserve those for climbs and sometimes jogs and jumps. 10 is the top of your hill! This is very heavy and we will only stay there for 30 seconds or less. Because all bikes are different, 1 full turn may not equal 1 addition to your resistance, it might take more or maybe a lesser turn. This allows for an individual approach to resistance and will also gives you the ability to grow in your cycling workouts! Once you begin the class all of the information will fall into place and you will be a pro before you know it!

You can follow along with the RPM that I call out. If your bike does not have a computer to show RPM, you can stay with my leg speed or even a little slower. If you are going above my leg speed add a little more resistance!

🟢New to my indoor cycling class workouts? START HERE! 👉-    • COMPLETE BEGINNER'S GUIDE to Indoor C...  

🚴‍♀‍If you are using this indoor cycling class workout for a stationary bike or exercise bike workout and cannot go into the standing positions, 2nd and 3rd, but would like an added challenge during these, TRY THIS:
2nd position: increase your speed! Try anywhere between 5-15 RPMs.
3rd position: increase your resistance here but try and keep the same cadence.

🎶Indoor cycling music can be found at my Spotify 👉- https://open.spotify.com/user/7nc3361...

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💁🏼‍♀‍ Hello! I'm Kaleigh! I attended my first Spinning class when I was 15. Since then I've been addicted to indoor cycling workouts. Now, as a certified Spin class Instructor and fitness trainer, my goal is to provide you with fun, motivating, and energizing indoor cycling workouts that motivate you to be YOUR BEST YOU! This is cycling motivation! Thanks for cycling with me!

🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your health care provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for harm, damage, or injury as a result of any information provided.

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