FitRoxAI.com — Cycle 55
55 min, Intermediate, ≈480–650 kcal
You need: Any stationary bike, towel, water
Led by: Luna Vega × ARIA

1. Warm-up — 8 min (Effort by RPE 1–10, cadence in rpm)
   • Easy spin — 85–95 rpm, RPE 3–4
   • Spin-ups — 3 × 20 s
2. Seated climb — 10 min (Effort by RPE 1–10, cadence in rpm)
   • Seated climb — 75–80 rpm, RPE 5
   • Seated climb — 70–75 rpm, RPE 6
   • Seated climb — 70 rpm, RPE 7
   • Seated climb — 65–70 rpm, RPE 8
   • Recovery — RPE 3
3. Speed intervals — 10 min (10 rounds: 30 s work, 30 s rest)
   • Sprint — 110+ rpm, RPE 8–9
4. Standing climb — 10 min (4 rounds: 120 s work, 30 s rest)
   • Standing climb — 60–70 rpm, RPE 8
5. Tempo ride — 8 min (Effort by RPE 1–10, cadence in rpm)
   • Tempo ride — 85–95 rpm, RPE 7
6. Cool-down ride — 5 min (Slow, breathe deep)
   • Cool-down spin — RPE 2–3
7. Off-bike stretch — 4 min (Slow, breathe deep)
   • Standing quad stretch — 30 s/side
   • Hamstring stretch — 1 min
   • Hip flexor stretch — 30 s/side
   • Chest opener — 1 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.

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

https://www.fitroxai.com/?p=class&c=cycle&lang=en