Yvette
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4:39
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如果还有 (If There's Still)柯有伦 (Alan Kuo) - 飞 (FLY)未授权 -
3:12
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7:44
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5:15
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Hip Hop Fitness - (2 Min) Warm-UpB.G.M - B.G.M Presents: Hip-Hop Fitness Beats for Your Workout...40 Minutes of Pure Fitness!未授权 -
Effort 1 (1 Min At 60 RPM) - On the Way UpAudioFuel - Ride Harder 2 - With Chrissie Wellington - A 60 Minute Turbo Training, Indoor Training or Spin Bike Session未授权 -
Effort 2 (2 Min At 70 RPM) - On the Way UpAudioFuel - Ride Harder 2 - With Chrissie Wellington - A 60 Minute Turbo Training, Indoor Training or Spin Bike Session未授权
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Effort 8 (3 Min At 80 RPM) - On the Way DownAudioFuel - Ride Harder 2 - With Chrissie Wellington - A 60 Minute Turbo Training, Indoor Training or Spin Bike Session未授权
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Effort 9 (2 Min At 70 RPM) - On the Way DownAudioFuel - Ride Harder 2 - With Chrissie Wellington - A 60 Minute Turbo Training, Indoor Training or Spin Bike Session未授权
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Effort 11 (1 Min At 60 RPM) - On the Way DownAudioFuel - Ride Harder 2 - With Chrissie Wellington - A 60 Minute Turbo Training, Indoor Training or Spin Bike Session未授权
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5:17
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4:40
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4:55
14 首歌曲
W1 lose your mind (平路)
W2 如果還有明天 (爬坡)
E senso (踩)
技巧好壞的差別在於「時機」與「力的集中度」
1.把主要的力氣出在垂直踩踏的「一點到四點鐘方向」，這樣才能有效「創造較大的力矩」
2.把左腳的重量更自覺地從踏板上移開，如此右腳下踩時將更有效率。
O Generate（力量間歇）
30sec/7set
1:+站0:30/-坐1:01
2:+站1:32/-坐2:02
3:+站2:33/-坐3:03
4:+站3:34/-坐4:04
5:+站4:36/-坐5:06
6:+站5:37/-坐6:08
7:+站6:38/坐7:09-end
X 我們的愛 (爬坡)
X hip pop fitness (平路)
I 轉速金字塔(60-70-80-70-60)+
力量階梯x6 (坐x3，站x3)
effort1 (60 RPM)+0:30
effort2 (70 RPM)+1:00
effort8 (80 RPM)+1:30+站2:12
effort9 (70 RPM)+1:00
effort11 (60 RPM)+0:26
C1
C2
C3
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更新时间
2017-10-05