15-Minute Workouts with LOVE Cycling Studio

David Garza is a father, triathlete and die-hard music lover. Passionate about cycling and inspiring people to be the best they can be, David incorporates fun, inspiration and killer music into every one of his classes. As a personal trainer and group fitness instructor, David has been in the fitness industry for close to 15 years and has been voted one of Austin’s Fittest by Austin Fit magazine, Best Cycle Instructor, Best Triathlete and Person of the Year by TRIBEZA. David is also a multiple Ironman finisher, an endurance athlete and working on his fifth year of sobriety.

Workout: Cycle & Core

This workout combines cycling and core for a pumped-up cardio session. Start on the bike, either at home or at the gym, and get ready for climbs and sprints at a tension level that you’re comfortable with. Whether you choose a lighter tension or prefer to push it to the max, David’s pro cycling tip is to “lead the pedals around while going fast,” he says. “Lift up on 1 pedal as the other leg is driving down on the other!” Finish the workout with a quick 5-minute core sequence.

Before You Begin: A Quick Guide to Tension Levels

Climbs:
Easy: Medium tension/gear holding around 80 rpms/Rate of Perceived Exertion (RPE) of 6-7
Medium: Heavy tension/gear holding around 60 rpms/RPE of 7-8
Hard: Maximal tension/heaviest gear holding around 40-50 rpms/RPE of 8-9

Sprints:
Medium tension/gear holding around 100 rpms/RPE 9-10

Recovery:
Easy pedaling focus on lowering heart rate RPE 3-4

10 Min Cycling Workout

• 2 Min Warm-Up
• 2 Min Easy Hill Climb
• 1 Min Sprint
• 2 Min Medium Hill Climb
• 1 Min Sprint
• 1 Min Hard Hill Climb
• 1 Min Sprint

5 Min Core Workout

30 Second Plank Hold

10 Knees to Elbows

10 Alternating Side Planks

20 Mountain Climbers

20 Basic Crunch Hold with Toe Taps

Repeat 2-3 Sets