This is the perfect workout finisher!!! Take 5 minutes to complete your workout with 1 round of tabata! Tabatas have a fun, highenergy structure that will leave you feeling awesome! We will have a short warm up and then a cool down to finish! We will be working between sprints and heavy climb speed increases to maximize our time!

New to tabatas?! A tabata is a form of high intensity interval training. The work timer is set for 20 seconds and rest for 10 seconds. To maximize a tabata, it is important to give it your 100% during the work portion. There are a total of 8 work/rest bouts.

A huge thank you to Peter and Black Diamond Session for writing and performing Go Go Go Tabata for our awesome buttkicking community!
Support Peter Spero & Black Diamond Sessions here!
Band: Black Diamond Sessions
Website: https://blackdiamondsessions.com/
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IMPORTANT! The RPMs noted throughout the ride are just a range! Make sure to ride where you feel comfortable! That may be above or below the range indicated.

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I may have gotten a little carried away with that takeout order, but my oh my, IT WAS FUN!!! This ride definitely brings speed and boosts energy!!! This TEAM SPRINT ride will increase your cardio endurance and leave you feeling ALIVE!!!!

Need a longer WARMUP?    • START YOUR WORKOUT HERE! | 11 min War...  

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ADD IT:
DESSERT!    • 5minute POSTCARDIO WORKOUT STRETCH  

RESISTANCE for my classes
You always want to feel something under your feet, this will ensure you are doing the work, prevent you from bouncing in the saddle, and protect your knees!
6 Working your way up that hill | Moderately Light
7 Midhill already, you can definitely feel this! | Medium
8 This is where heavy really starts to kick in | Moderately Heavy
9 We are really starting to climb now! This is a challenging resistance! | Heavy
10 Top of your hill! You should be able to keep a smooth pedal stroke. | VERY Heavy
Watch this for more detail:    • Indoor Bike Set Up, Resistance, Posit...  

MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pullup to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the pushdown and pullup of the pedal stroke to activate the glutes, hamstrings, and quadriceps maximizing power with the heavy resistance.

CHAPTERS:
0:00 3:23 WARM UP | My World by Warcub
3:24 5:45 SPRINTS |

Some of the links listed above are affiliate links, such as Amazon, and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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DISCLAIMER When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury as a result of any information provided.


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