Warmup:
Before setting the course complete a 5 minute cardiovascular warm up followed by prepartory stretches!
When using this programme set a resistance that is challenging when cycling Between 60-90 rpm's
When using x-cty programme alter incline where necessary!
| Beginner | Intermediate | Advanced |
Stamina |
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| X-cty Programme 5 Duration 20 minutes |
X-cty Programme 5 Duration 30 minutes |
X-cty Programme 5 Duration 40 minutes |
Sprint |
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| Programme 2 Duration 20/30 Minutes |
Programme 2 Duration 30/40 Minutes |
Programme 2 Duration 40/50 Minutes |
Spend a minimum of 15 seconds performing postworkout stretches.
