Cycle/Plyo Workout

Warm up on the bike for 2-5 minutes. Pedal easy, light tension.

Cycle 1

10 x 40 sec sprint/20 sec hill sprint

Get off the bike and complete Plyo set 1

Plyo 1

 Complete each set of exercises for

40 sec, 30 sec, 20 sec, and 10 sec

1-Plyo Lunge right/Plyo lunge left/Burpee

2-Lunge kick switch

 1-Squat cross/Burpee

2-Power squat quarter turn

 Cycle 2:

Tabata: 16 x 20 sec sprints/10 sec rest

(Alternating flat road and hill sprints)

 Plyo 2: Same interval as Plyo 1

1-Broad jump forward/4 Hopscotch squats back

2-Skaters

1-Fall forward into a pushup/jump tuck/6 high knees back

2-Spider-Man Pushup

 Cycle 3:

Ride at an all out pace for 3-4 minutes

Cool down/stretch