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Fitness Planner
  1. Example Plan 3
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Cycle Warm Up - Stand Up

Adjust the seat so at the bottom of the cycle the knee is slightly flexed. Rather than pedal up and down, you should pedal in a circular motion. Pull back at the bottom of the pedal stoke and push over the top of the pedal. Sit in the seat for 1min and stand up and continue pedalling for 15secs whilst keeping the same tempo for 15sec. Repeat x 7-8 maintaining the intensity throughout. RPE 6