FitRoxAI.com Your first class is on us
- Time
- 55 min
- Level
- Intermediate
- Burn
- ≈480–650 kcal
Climbs, sprints and a strong heart
Cycle 55
An indoor ride on any stationary bike, guided by effort (RPE 1–10) and cadence: seated and standing climbs, sprints and a tempo block.
-
8′Warm-up
Effort by RPE 1–10, cadence in rpm
- Easy spin85–95 rpm, RPE 3–4
- Spin-ups3 × 20 s
-
10′Seated climb
Effort by RPE 1–10, cadence in rpm
- Seated climb75–80 rpm, RPE 5
- Seated climb70–75 rpm, RPE 6
- Seated climb70 rpm, RPE 7
- Seated climb65–70 rpm, RPE 8
- RecoveryRPE 3
-
10′Speed intervals
10 rounds: 30 s work, 30 s rest
- Sprint110+ rpm, RPE 8–9
-
10′Standing climb
4 rounds: 120 s work, 30 s rest
- Standing climb60–70 rpm, RPE 8
-
8′Tempo ride
Effort by RPE 1–10, cadence in rpm
- Tempo ride85–95 rpm, RPE 7
-
5′Cool-down ride
Slow, breathe deep
- Cool-down spinRPE 2–3
-
4′Off-bike stretch
Slow, breathe deep
- Standing quad stretch30 s/side
- Hamstring stretch1 min
- Hip flexor stretch30 s/side
- Chest opener1 min
Fuel for this class
Before: Carbs first: oatmeal or toast with jam, 60–90 min before. Sip water.
After: Refill: rice or pasta with chicken, fish or tofu, plus 0.5 L water.
What it gives you
- Endurance and a stronger heart
- Strong legs with zero impact
- A clear head after every ride
Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.
Eat like an athlete
- Half the plate: vegetables and fruitColour, fibre, vitamins. 400 g a day or more.
- A quarter: proteinAbout a palm per meal. Eggs, fish, chicken, yogurt, beans, tofu.
- A quarter: whole grainsAbout a fist. Buckwheat, oats, rice, potatoes, wholegrain bread.
- A thumb of healthy fatOlive oil, nuts, seeds, avocado.
- Water firstAbout 2–2.5 L a day, plus 0.5 L per hour of training.
- 60–90 min before: carbs and a little protein, low in fat and fibre.
- During: water. In cycling and combat, sip 0.4–0.8 L per hour.
- Within 2 hours after: 20–40 g protein with carbs.
- Daily protein when you train: 1.4–2.0 g per kg of body weight.
| 08:00 | Greek yogurt, oats, berries, chia | 450 kcal, 28 g |
|---|---|---|
| 13:00 | Quinoa bowl with salmon or chickpeas, greens, olive oil | 600 kcal, 38 g |
| 17:00 | Banana and kefir, 60–90 min before class | 250 kcal, 12 g |
| 20:30 | Chicken or tofu with buckwheat and vegetables | 600 kcal, 45 g |
Reference for a 65–75 kg adult training moderately. Your daily plan scales it to your profile.
FitRoxAI gives general fitness and nutrition information, not medical advice. Check with a doctor before starting a new program, especially if you are pregnant, over 60 or have a health condition.