Uploaded September 2025 | Updated September 2026, 3 weeks ago
We are using a high-intensity structure to maximize fat burn and effectiveness in our cycling workout! There are two rounds following the order of climbs, inverted sprints, jumps/freezes, and jogging speed increases! This intense structure will be a great way to maximize our workout in minimal time to really make the most of a shorter workout!
IMPORTANT! The RPMs noted throughout the ride are just a range. Make sure to ride where you feel comfortable, which may be above or below the range indicated.
Need a longer WARM-UP? youtu.be/tOjKOmtPcqs
MY LINKS:
Looking for indoor cycling shoes?- ride.shimano.com/KCF15
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Spotify playlist- open.spotify.com/playlist/3cAZJri2G51L8emOIOGnqn?si=0358f9a789f74236
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
ADD IT:
ENCORE!- youtu.be/CSJm2ThlAOc
DESSERT!- youtu.be/ONg93VZl0Ko
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 - Mid-hill 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: youtu.be/8DbpBXGAB8Q
POSITIONS for my classes
1st position: Seated position.
2nd position: Standing with hands at the front of the handlebars, also called jogs.
3rd position: Standing with hands at the end of handlebars, also called climbs.
Over the Saddle: 3rd position, hips shifted back slightly, and chest over the front of the handlebars.
Jumps: seated to 2nd position.
Freezes: 2nd position, minimizing upper body up and down movement.
Leaps: seated to 3rd position.
The Trio: seated, 2nd, 3rd, 2nd, seated position.
Switchbacks: 3rd to 2nd position.
Tick Tocks: 3rd to over the saddle.
MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps, maximizing power with the heavy resistance.
CHAPTERS:
0:00 - 2:05 WARM UP | Whoa Nelly (feat. Meko Baby) by Hello Stereoh
2:06 - 4:10 CLIMBS | Wake Up (with Frank Bentley) by Txsh
4:11 - 6:27 INVERTED SPRINTS | I Got It Like That by Stella Mwangi
6:28 - 8:24 JUMPS | Numero Uno by Saint Nova
8:25 - 10:12 JOGGING SPEED | Forever Ready by Deraj
10:13 - 12:23 SPRINT TO THE TOP | Accelerate by PAENDA
12:24 - 14:49 INVERTED SPRINTS | Never Felt This Good by R!LY
14:50 - 17:16 JUMPS | Irresistible by Lost In Babylon
17:17 - 19:16 JOGGING SPEED | PROVE IT by GEM BRULÉ
19:17 - 22:18 COOL DOWN | Colors In The Dark by Jake Neumar
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 it really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 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, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.
Kaleigh Cohen Cycling
Musicbed SyncID:
MB01Z3EXXSZNEZ3
We are using a high-intensity structure to maximize fat burn and effectiveness in our cycling workout! There are two rounds following the order of climbs, inverted sprints, jumps/freezes, and jogging speed increases! This intense structure will be a great way to maximize our workout in minimal time to really make the most of a shorter workout!
IMPORTANT! The RPMs noted throughout the ride are just a range. Make sure to ride where you feel comfortable, which may be above or below the range indicated.
Need a longer WARM-UP? youtu.be/tOjKOmtPcqs
MY LINKS:
Looking for indoor cycling shoes?- ride.shimano.com/KCF15
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Spotify playlist- open.spotify.com/playlist/3cAZJri2G51L8emOIOGnqn?si=0358f9a789f74236
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
ADD IT:
ENCORE!- youtu.be/CSJm2ThlAOc
DESSERT!- youtu.be/ONg93VZl0Ko
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 - Mid-hill 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: youtu.be/8DbpBXGAB8Q
POSITIONS for my classes
1st position: Seated position.
2nd position: Standing with hands at the front of the handlebars, also called jogs.
3rd position: Standing with hands at the end of handlebars, also called climbs.
Over the Saddle: 3rd position, hips shifted back slightly, and chest over the front of the handlebars.
Jumps: seated to 2nd position.
Freezes: 2nd position, minimizing upper body up and down movement.
Leaps: seated to 3rd position.
The Trio: seated, 2nd, 3rd, 2nd, seated position.
Switchbacks: 3rd to 2nd position.
Tick Tocks: 3rd to over the saddle.
MODIFICATIONS for seated options
2nd position jogs and moves: Stay seated and increase speed a bit, really focus on the pull-up to activate the quadriceps.
3rd position climbs and moves: Stay in the saddle and increase resistance a smidge, really focus on the push-down and pull-up of the pedal stroke to activate the glutes, hamstrings, and quadriceps, maximizing power with the heavy resistance.
CHAPTERS:
0:00 - 2:05 WARM UP | Whoa Nelly (feat. Meko Baby) by Hello Stereoh
2:06 - 4:10 CLIMBS | Wake Up (with Frank Bentley) by Txsh
4:11 - 6:27 INVERTED SPRINTS | I Got It Like That by Stella Mwangi
6:28 - 8:24 JUMPS | Numero Uno by Saint Nova
8:25 - 10:12 JOGGING SPEED | Forever Ready by Deraj
10:13 - 12:23 SPRINT TO THE TOP | Accelerate by PAENDA
12:24 - 14:49 INVERTED SPRINTS | Never Felt This Good by R!LY
14:50 - 17:16 JUMPS | Irresistible by Lost In Babylon
17:17 - 19:16 JOGGING SPEED | PROVE IT by GEM BRULÉ
19:17 - 22:18 COOL DOWN | Colors In The Dark by Jake Neumar
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 it really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 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, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.
Kaleigh Cohen Cycling
Musicbed SyncID:
MB01Z3EXXSZNEZ3
