The pros are in for their first workout of 2022!This is the first workout of 2022 for Danny Hart and Adam Brayton, it's time to ramp up and get ready for the race season.
Muscular endurance:3 working sets of barbell complex:1 squat, 1 lunge, 1 squat, 1 lunge = 1 rep.
Complete 5 reps then straight into as many squats as possible.
Rest 3-4 minutes between each set.
Cardio & Core:3 rounds (12 minutes):1 minute row
1 minute side plank with band left side
1 minute row
1 minute side plank with band right side
Alternate through the movements for the full 12 minutes.
Learn more at
Fit4Racing
65 Comments
Also, this same content appeared on Vital… yesterday.
I have never been to a gym with everyone going topless. Seems weird to me. An outdoor gym at California beach? Sure get a nice tan.
An indoor gym in the U.K. in winter? A bit homoerotic.
Moar skin!
All depends what colour they are.
Its also nice that F4R are giving away a "FREE" months worth of training to help riders.
Yes its and advert, but its informative too and might help some folk with their riding based gym workouts.
In all seriousness, I started their program about 4 weeks ago now. I’m doing 4 days in the garage gym and one day riding a week. I’m a dad… it’s what I get. Couldn’t be happier with how it’s transformed my work outs and already noticing gains on and off the bike.
on the other hand it's always important to listen to feedback of your audience and "keep base". moaning this show is shite in this case is the latter.
How on earth will people take this training seriously? When some of us like myself can freaking train them (including the instructor) and I don't even intend to be a trainer for a living.
The time at the bottom of the hill is relative to pretty boy body fat content and not ability and athletic ability.
You gonna show Danny how its done out on the track?
Just because someone's body looks "good" doesn't mean that they can pedal a bike or have any endurance or speed or even strength.
Being "in shape" does not equal looking ripped. Powerlifters are strong as hell, and they don't look "in shape." Tons of football players are fast/strong/quick and don't like "in shape." Looking good in the mirror is about vanity, not athletic performance.
It's about racing, not looking pretty in the mirror.
With that being said I'll keep my big biceps, pecs with defined abs and will train for agility.
Join Pinkbike Login