Cycling is a phenomenal form of exercise, and when incorporated with upper body movements, you can truly get a full-body workout! When you work large muscle groups like your quads (the dominant muscle group in cycling), your calorie burn increases dramatically, so you can burn more calories in less time. And who doesn’t want to make the most of their time? This workout’s about 45 minutes long from start to finish. Each round is just 5 minutes with only a 60-second break in between. Try to complete each round the designated amount of times through before you take your recovery. Today’s focus: Total Body Warmup: Bodyweight and Cycling 30 seconds each: shoulder swings shoulder circles counterclockwise shoulder circles clockwise 2 minutes easy pedaling ROUND 1: On equipment (Complete 1 time through) 1 minute hard cycling 1 minute recovery pedaling 1 minute hard cycling 1 minute recovery pedaling 30 seconds hard cycling 30 seconds recovery pedaling —————————— 60 seconds recovery ROUND 2: Off equipment (Complete 5 times through) 30 seconds push-ups 30 seconds V-sit bicycles —————————— 60 seconds recovery ROUND 3: On equipment (Complete 1 time through) 1 minute hard cycling 1 minute recovery pedaling 1 minute hard cycling 1 minute recovery pedaling 30 seconds hard cycling 30 seconds recovery pedaling —————————— 60 seconds recovery ROUND 4: Off equipment (Complete 5 times through) 30 seconds air squats 30 seconds V-sit bicycles —————————— 60 seconds recovery ROUND 5: On equipment (Complete 1 time through) 1 minute hard cycling 1 minute recovery pedaling 1 minute hard cycling 1 minute recovery pedaling 30 seconds hard cycling 30 seconds recovery pedaling —————————— 60 seconds recovery ROUND 6: Off equipment (Complete 5 times through) 30 seconds triceps dips 30 seconds forward lunges Cooldown: Bodyweight 30 seconds each: quad stretch hamstring stretch calf stretch glute stretch You did it! Congratulations on finishing your first cycling workout. There will be more in the series, all with a different focus, so stay tuned! Keep up the good work, and don’t forget to check out our other great workouts. Good luck, and stay fit! Becca Capell iFit Head Trainer WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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How to Bring Your A-Game to the Train for a Tour Series (Part 1/3)
If you’re familiar with the cycling world and follow European racing, you may have come across both myself and the team I coach, the UAE Team Emirates. I’m Kevin Poulton and have coached for nearly 25 years, specializing in Spring Classics riders and sprinters. In that time, I’ve been fortunate to coach elite World Tour professionals and work with some of the best teams in the sport. My athletes have secured victories in Paris-Roubaix, Tour de France stage wins, World Championship Road Race podiums, and multiple Spring Classics podiums. And now, you’re my next athlete! The Series Structure I designed the Train for a Tour Series much like the programs I use at UAE Team Emirates’ training camps. Over six weeks, your iFIT Trainers (all of which are pro cyclists themselves) will run you through an immersive World Tour pre-season experience. You’ll train in Mallorca, Spain, as it is the ultimate training destination for professionals. Every winter, World Tour teams flock to the island for their pre-season camps, and for good reason. The terrain is incredibly diverse, offering long, steady climbs, rolling hills, and flat coastal roads—exactly what’s needed to develop all aspects of cycling fitness. The Train for a Tour Series gradually builds in intensity, taking you from controlled endurance efforts to high-powered, race-specific efforts. The workouts follow a carefully structured progression: Early Weeks: Lower-intensity, steady-state efforts with proper recovery, laying the foundation for improved aerobic endurance and efficiency.Mid-Series: More focused interval work, targeting different energy systems, including fast-twitch muscle activation, anaerobic power, and high-intensity efforts.Final Weeks: Race-like sessions, including VO2 max intervals, lactate tolerance efforts, and short recoveries, mimicking the demands of competition. If you follow my training program as I’ve laid out (and you ensure that the SmartAdjust™ feature on your bike is on), you can expect to see improvements in your cycling performance, endurance, and ability to sustain high-intensity efforts. Check out more articles on training like the pros:Part 2: leveraging data Part 3: how to avoid beginner mistakes Good luck and enjoy the ride, Kevin Poulton Shop NordicTrack bikes Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
March 18, 2025
Train like a Professional Cyclist in the Chasing the Tour Challenge
Ever wondered how the pros train? This month, we have your chance! Join iFIT Trainer George Hincapie in beautiful Croatia for an incredible cycling adventure. Over 12 workouts, you’ll get views of stunning waterfalls and the Adriatic Sea, ride through the town of Split, and take on the steep climbs to the Biokovo Skywalk. Whether you’re training for a race or just looking to enhance your overall fitness, this is the Challenge for you! Complete the workouts from your selected Challenge level by February 28, 2025 and earn a digital reward viewable in your Trophy Case. Here is this month’s Challenge: Bike workouts Head to Croatia with iFIT Trainer and professional cyclist George Hincapie (and a few friends!) for a professional-level training experience. This 12-part series, set against a stunning Croatian backdrop, will take you through interval-based training. Modeled after pro-level cycling workouts, it will help you ride stronger, longer, and more efficiently. Join the Chasing the Tour Challenge Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
February 3, 2025
Race Towards Your Goals with the Ready, Set, Go Challenge
Join us for the Ready, Set, Go Challenge, inspired by our partnerships with the legendary Boston and London Marathons! We’re not just running; we’re transforming your fitness journey with a variety of dynamic workouts that’ll prep you for any race - or any fitness goal you’re chasing. Complete the workouts from your selected Challenge level by April 30, 2024, and earn a digital reward viewable in your Trophy Case. Plus, one iFIT member who completes the Ready, Set, Go Challenge will receive an invitational entry to the 2025 Boston Marathon® presented by Bank of America. Complete your selected Challenge level by April 30 for the chance to join next year’s race. Read the terms and conditions for full details, and be sure to check your Challenge completion email, which will include a form to fill out confirming your interest in entering for the 2025 Boston Marathon® presented by Bank of America invitational entry. Here are this month’s Challenges: Treadmill and elliptical workouts Walking: From the River Thames to Bunker Hill, step into the spirit of the Boston and London Marathons through six walking workouts exploring these cities’ iconic streets and rich histories. Join the Ready, Set, Go Challenge: Walking Run Boston: Get a taste of what it’s like to run the legendary Boston Marathon® Presented by Bank of America with iFIT Trainer Ashley Paulson, and experience the excitement through five running workouts. Join the Ready, Set, Go Challenge: Run Boston Run London: Put your best foot forward and feel the thrill of running the TCS historic London Marathon with iFIT Trainer Casey Gilbert. Live the experience and all the fun through five running workouts. Join the Ready, Set, Go Challenge: Run London Bike workouts Casual Riding: Ride the Tour of Georgia Gran Fondo through three workouts with iFIT Trainer Jenny Fletcher and savor the sights of the Peach State’s scenic charm. Join the Ready, Set, Go Challenge: Casual Riding Amped Cycling: Take on the challenge of gravel riding in The Rift race across Iceland’s dark lava fields through four workouts with iFIT Trainer Yuri Hauswald. Join the Ready, Set, Go Challenge: Amped Cycling Rower workouts Find your personal finish line through six rowing workouts with iFIT Trainers Alex Gregory, Mary Whipple, and James Stephenson in Zambia, England, and Brazil. Join the Ready, Set, Go Challenge: Rowing Strength workouts Join the Ready, Set, Go Challenge: Strength Join iFIT Trainer Leah Dana Rosenfeld’s new Movement and Mobility for Runners Series in four workouts to boost performance and reduce injury risk. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
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