This workout consists of six 4 minute efforts. Each has a Very Hard push to begin and end each 4 minute block. The length of these Very hard efforts increases over the course of three efforts, and then you repeat the process.
30 seconds Very Hard
3 minutes Moderate
30 seconds Very Hard
1 minute Off
60 seconds Very Hard
2 minutes Moderate
60 seconds Very Hard
1 minute Off
90 seconds Very Hard
1 minute Moderate
90 seconds Very Hard
3 minutes Off
Repeat
Up Next in Indoor Cycling
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The Valley
This workout consists of 19 minutes of hard work, broken down into seven efforts.
4 minutes Hard
2 minutes Off
3 minutes Hard
1.5 minutes Off
2 minutes Hard
1 minute Off
1 minute Hard
30 seconds Off
2 minutes Hard
1 minute Off
3 minutes Hard
1.5 minutes Off
4 minutes HardYou should approach e...
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HIIT 40/30/20
High Intensity Interval Training is dependent on the variable of intensity being high. You have to work hard. REALLY hard for short periods of time.
This workout has two 15 minute rounds
Each round consists of five 3 minute sets
Each set has 3 efforts
40 On 20 Off
30 On 30 Off
20 On 40 Off
Repe... -
Cadence
Note; This workout requires a console that displays cadence (RPM).
This workout is all about your cadence, which is how fast you are peddling, measured in revolutions per minute (RPM).
We have eight 3 minute efforts, where the RPM will increase every 60 seconds, whilst the resistance remains unc...
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