The 2nd most popular workout on this service. AIS 33 minutes!
This type of workout is called lactate tolerance training.
We have six efforts with variable recovery.
Each effort should be an all out effort, above 90% intensity. The idea is to put yourself into difficulty early and hold on from there.
1 minute On - 3 minutes Off
2 minutes On - 3 minutes Off
3 minutes On - 3 minutes Off
4 minutes On - 2 minutes Off
5 minutes On - 1 minute Off
6 minutes On
Enjoy this classic workout.
Up Next in Indoor Cycling
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The Most Popular Workout
In celebration of 100 unique workouts here at ARC Fitness, we are revisiting the five most popular workouts. Starting with number one.
Hill Repeats!!!
There are two different efforts, 6 minutes and 3 minutes, and we repeat them three times.
6,3,6,3,6,3
The 6 minute effort is;
3 minutes Moderate... -
Ratios
This workout is a choose your own adventure.
We have 12 three minute rounds. Each round consists of work and rest in one of three ratios.
2 minutes VERY HARD / 1 minute OFF
or
90 seconds VERY HARD / 90 seconds OFF
or
1 minute VERY HARD / 2 minutes OFF
After trialing each ratio in the first three ... -
15 off 2.0
As the duration goes down, intensity goes up.
This workout consists of five rounds of decreasing duration.
The first round is 8 minutes long.
2 minutes Moderate
2 minutes Very Hard
2 minutes Moderate
2 minutes Very Hard
For each subsequent round the efforts get 15 seconds shorter.
Enjoy!
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