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Indoor Cycle Workout: Hovering Set

Indoor Cycle Workout: Hovering Set

Evo Fitness Bike Head Trainer and Powerhouse Fitness Gym owner Jack Nunn demonstrates a conditioning and strength routine utilizing an indoor cycling exercise called Hovering. This training set will help you maximize quad and hamstring development.

Workout Video

Workout Instructions

'Hovering' is preformed in order to maximize focus on strength in the quads and hamstrings. There are many cyclists who do not know how to use their hamstrings and therefore cannot maximize the full spectrum of the cycling stroke with the legs. This hovering drill can be used during class as an intensifying hamstring strength workout. While holding the handlebars with a light but steady grip move your hips back so that your butt is literally hovering above the seat at around 1 to 3 inches and hold that position for 10-45 seconds for 1-3 intervals in addition to your workout routine. The longer you hold that position while riding, the more intense the sensation will increase in the hamstrings and quads. Make sure to slightly bend the knees and really focus the use of the legs during this workout and try not to hold on to the handlebars too tight.

About the Trainer

Jack Nunn, Powerhouse FitnessJack created Powerhouse Fitness after winning numerous medals in various events on the international stage. He was a gold medalist in 2007 at the first ever Concept 2 Team Indoor Rowing challenge, held in Essen, Germany. In 2006, he took silver at the Masters Nationals Open Single Event. As a member of the US Rowing National Team from 2001-2004 he placed second at the 2003 Pan American Trials in double sculls and had an outstanding 2002 that saw him claim a gold medal in Senior 8 and a silver medal in the Elite Double at the US Nationals. He was also a silver medalist in 2001 in the Nations Cup (now the U23 World Championships) 8 in Ottenshiem, Austria. Find out more.

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