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Jan 29, 2026, 1:39 pm

Strength - Lower Body

1 hr 36 min

1 hr 36 min
See other rides
By: Alex Garcia
Started in: Frederick, MD, US
Distance: 0.6 mi
Selected: 0.6 mi
Elevation: + 18 / - 18 ft
Moving Time: 00:10:49
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Alex Garcia said
7 months ago

Warm-up

1. Psoas lift x 6 each leg @ 8 lbs
2. Single-leg hip thrusters x 8 each leg
3. Single leg deficit deadlifts
3 x 6 each leg @ 35
(1 min) These were much easier today
4. Walking lunges
3 x 10 each leg, @ 25 lbs each hand
(1 min)

Belt squats
1 x 8 @ 216 lbs
2 x 6 @ 236 lbs
2 x 6 @ 256 lbs
2 x 6 @ 265 lbs
(2 min)
236 - 265 were all PRs. I was trying to max out for 6 reps…it did not happen. I was squatting to parallel too!

RDLs
1 x 10 @ 45
1 x 8 @ 115
3 x 6 @ 135
(2 min)

Glute Drive machine
3 x 8 @ 200 lbs
(2 min)

Single-leg leg press
4 x 6 each leg @ 50 lbs
(2 min)

Single arm farmer’s carries
1 min x 3 each side @ 35 lbs
(1 min)

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Page Views: 3
Departed: Jan 29, 2026, 1:39 pm
Starts in: Frederick, MD, US
Distance: 0.6 mi
Selected distance: 0.6 mi
Elevation: + 18 / - 18 ft
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:44:11
Selection Duration: 6251
Moving Time: 00:10:49
Selection Moving Time: 00:10:49
Stopped Time: 01:33:22
Max Speed: 6.6 mph
Avg Speed: 3.3 mph
Pace: 02:53:15
Moving Pace: 00:17:59
Max Cadence: 79 rpm
Min Cadence: 18 rpm
Avg Cadence: 54 rpm
Max HR: 119 bpm
Min HR: 79 bpm
Avg HR: 99 bpm

Time spent at or above each speed
Average grade at each speed

  • FIT Course

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