Uploaded March 2025 | Updated September 2026, 2 weeks ago
When I think of a classic cycling workout, I think of sweat pouring, legs burning, and music blasting!!! This workout is my version of that with classic cycling drills like sprints, climbs, and jumps! No fancy choreography, just hard work for an amazing workout!!!
Join Bike & Bells Real here! 👉 kaleighcohen.com/bikeandbellsreal
Get your March Calendar here! 👉 buymeacoffee.com/kaleighcohen/extras
IMPORTANT! The RPMs noted throughout the ride are just a range. Ensure you ride where you feel comfortable, which may be above or below the indicated range.
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/6R3yWbEthxdGJngxeOvN1s?si=56badf3fc36242e2
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
ADD IT:
ENCORE!- youtu.be/uw1qkVgzVzo
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 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 - 2:40 WARM UP | Nowhere to Hide by Deraj
2:41 - 4:35 CLIMBS | RHYTHM by Shepherd
4:36 - 7:10 INVERTED SPRINTS | ENERGY by Crypto Bunny
7:11 - 11:17 ROLLING HILLS | Take Off by STRLGHT
11:18 - 14:20 JUMPS | STAND UP by Easy McCoy
14:21 - 16:33 INVERTED SPRINTS | Come Get This by Bomba Boy
16:34 - 20:20 ROLLING HILLS | Force Majeure by Duckmaw
20:21 - 24:07 JUMPS | Get Loud by Damned Anthem
24:08 - 26:14 SPRINTS | The Reason by Ben Fox
26:15 - 28:35 CLIMBS | Classic by Sencha Green
28:36 - 29:50 COOL DOWN | Good Things Happen by Layup
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!
_________________________________________________________________________________________________
🔴 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:
MB01WJTHPE59X7S
When I think of a classic cycling workout, I think of sweat pouring, legs burning, and music blasting!!! This workout is my version of that with classic cycling drills like sprints, climbs, and jumps! No fancy choreography, just hard work for an amazing workout!!!
Join Bike & Bells Real here! 👉 kaleighcohen.com/bikeandbellsreal
Get your March Calendar here! 👉 buymeacoffee.com/kaleighcohen/extras
IMPORTANT! The RPMs noted throughout the ride are just a range. Ensure you ride where you feel comfortable, which may be above or below the indicated range.
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/6R3yWbEthxdGJngxeOvN1s?si=56badf3fc36242e2
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
ADD IT:
ENCORE!- youtu.be/uw1qkVgzVzo
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 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 - 2:40 WARM UP | Nowhere to Hide by Deraj
2:41 - 4:35 CLIMBS | RHYTHM by Shepherd
4:36 - 7:10 INVERTED SPRINTS | ENERGY by Crypto Bunny
7:11 - 11:17 ROLLING HILLS | Take Off by STRLGHT
11:18 - 14:20 JUMPS | STAND UP by Easy McCoy
14:21 - 16:33 INVERTED SPRINTS | Come Get This by Bomba Boy
16:34 - 20:20 ROLLING HILLS | Force Majeure by Duckmaw
20:21 - 24:07 JUMPS | Get Loud by Damned Anthem
24:08 - 26:14 SPRINTS | The Reason by Ben Fox
26:15 - 28:35 CLIMBS | Classic by Sencha Green
28:36 - 29:50 COOL DOWN | Good Things Happen by Layup
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!
_________________________________________________________________________________________________
🔴 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:
MB01WJTHPE59X7S
