Easy Bike + Row Cooldown
Long easy cardio and mobility. If you feel worn out, rest today and pick this up next time.
- min
- 50
- blocks
- 3
Easy the whole way. Breathe steady and light; you could talk in full sentences the entire time and finish feeling fresher.
warmup
AMRAP 8 min
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 90 s | 2 min | 2 min |
| Bird Dog | 12 reps | 16 reps | 20 reps |
| Thoracic Rotation | 12 reps | 16 reps | 20 reps |
| Glute Bridge | 12 reps | 15 reps | 18 reps |
Move slow and smooth. Pause one calm breath at the end of each rep.
endurance
32 min steady
| Air Bike | 32 min | ||
|---|---|---|---|
Pick a light spin you could hold for an hour. If you can chat in short sentences without gasping, you are right where you need to be.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 4 min | 5 min | 6 min |
| Hip Flexor Stretch | 60 s | 90 s | 90 s |
| Hamstring Stretch | 60 s | 90 s | 90 s |
| Foam Roll | 3 min | 3 min | 4 min |
Cool down at a whisper pace. In each position, soften your shoulders and jaw, take a few slow breaths, and roll slowly until the muscle lets go.
2026-09-20