●8mins Warm up熱身
(Low gear輕齒85~90rpm)
●30secs single leg pedal單腳踩踏
(Low gear輕齒 85~95rpm)
8 times both legs(兩腳各8次)
●3mins Rest緩和
●30secs (Low gear 120rpm) X8
(Rest 30 secs each time)
●8mins Cool down 緩和

●8mins Warm up熱身
(Low gear輕齒85~90rpm)
●30secs single leg pedal單腳踩踏
(Low gear輕齒 85~95rpm)
3 times both legs(兩腳各3次)
●1mins Rest緩和
●30secs (Low gear 120rpm) X6
(Rest 30secs each time)
●Zone 2 Aerobic Ride 15mins
(higher than 90RPM)
●2mins Rest緩和
●Zone 2 Aerobic Ride 15mins
(higher than 90RPM)
●10mins Cool down 緩和

▲10mins Dynamic warm - up 動態熱身
(Example https://youtu.be/KfEFc7hN4Dk)
▲30secs Plank 棒式
▲30secs Side Plank 側棒式(both side)
▲10 Push up 伏地挺身
▲30 Squat 無負重深蹲
▲40 Hip abduction both side 髖外展
(2 sets. Each action rests for 30 seconds)
(兩組。每個動作休息30秒)

Out door ride 戶外騎乘
Focus on your cadence and pedal smooth
注意你的踩踏節奏和順暢度
90~100RPM On the flat road
平路維持90~100轉
75~90RPM on mountain
山路維持75~90轉
Don‘t go too steep
避免太陡的山路
Keep your Power or HR on Zone 2~3
保持你的功率或心跳強度在Zone2~3之間

▲10mins Dynamic warm - up 動態熱身
(Example https://youtu.be/KfEFc7hN4Dk)
▲30secs Plank 棒式
▲30secs Side Plank 側棒式(both side)
▲10 Push up 伏地挺身
▲30 Squat 無負重深蹲
▲40 Hip abduction both side 髖外展
(2 sets. Each action rests for 30 seconds)
(兩組。每個動作休息30秒)

●10mins Warm up熱身
(Low gear輕齒85~90rpm)
●30secs (Low gear 130rpm) X4
(Rest 30 secs each time每回合緩和30秒)
●1mins (Low gear 120rpm) X2
(Rest 1 mins each time每回合緩和1分鐘)
●5mins Rest
●1mins 100rpm
●1mins Rest
●3mins 100rpm
●1mins Rest
●5mins 100rpm
●1mins Rest
●3mins 100rpm
●1mins Rest
●1mins 100rpm
●10mins Cool down 緩和

▲10mins Dynamic warm - up 動態熱身
(Example https://youtu.be/KfEFc7hN4Dk)
▲30secs Plank 棒式
▲30secs Side Plank 側棒式 (both side)
▲10 Push up 伏地挺身
▲20secs Side Plank Rotation
側棒式旋轉 (both side)
▲30 Squat 無負重深蹲
▲40 Hip abduction both side 髖外展
(3 sets. Each action rests for 30 seconds)
(3組。每個動作休息30秒)