High Intensity Interval Training is dependant on the variable of intensity being high. You have to work hard. REALLY hard for short periods of time.
This workout is broken into two halves.
The first half of the workout is 20 x 20 second efforts.
10 x 20 seconds on 40 seconds off.
20 x 20 seconds of 10 seconds off.
The second half of the workout is 5 x 1 minute efforts with 2 minutes of recovery between each.
Good luck, this won't be pleasant.
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2 Minute Pyramids
Three 11 minute rounds of two minute pyramids.
The efforts start at 30 seconds and increase by 30 seconds each time until you reach 120 seconds. They then decrease in length my 30 seconds until the final 30 second effort is completed. Each effort is followed by a 30 second recovery.
Two minutes ... -
AIS 33 Minutes
Lactate Tolerance training - 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 On, 3 Off, 2 On, 3 Off, 3 On, 3 Off, 4 On, 2 Off, 5 On, 1 Off, 6 On
Good Luck. -
Castle Walls
Three 10 minutes sets alternating between a Moderate and Hard intensity every 60 seconds.
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