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Alright, pedal power! You’ve conquered the pitch, now it’s time to take on the bike. Think of this as a low-stress ride to recovery town—no rucks, no scrums, just smooth spins to loosen up those legs. Feel the rhythm and imagine you’re cycling through a rugby field of dreams. Let’s spin it to win it!

SESSION BREAKDOWN

Duration: 25–30 minutes

Intensity: Low resistance, cadence 70–90 RPM (Rate of Perceived Exertion 3–4 out of 10)

Details:
  • Warm-Up: 5 minutes at a steady, easy pace to increase blood flow.
  • Main Set: Alternate 4 minutes at a steady pace with 1 minute of slightly higher cadence (80–95 RPM). Repeat for 15–20 minutes.
  • Cool Down: Pedal lightly for 5 minutes, letting your legs spin with minimal resistance.
     
Why It’s Important: Cycling indoors provides controlled, low-impact movement that targets the lower body and cardiovascular system without adding unnecessary strain. It’s ideal for improving circulation and preventing stiffness.
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