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 rounds, you will be free to choose your own efforts for the final nine rounds.
Choose wisely.
Enjoy.
Up Next in Indoor Cycling
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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! -
1 On 1 Off 2.0
*This workout requires a console with distance
Rather than working to a specific time interval, today we use distance.
We have 30 minutes total time.
The goal is to do alternating kilometers On and Off.
1 km Very Hard
1 km Easy.
Enjoy! -
Race Rehearsals
Based on the race strategies of a 2000m rowing race, this workout consists of four 7 minute efforts.
1 minute Very Hard
3 minutes Moderate
2 minutes Hard
1 minute Very Hard
The idea is, you attack the start of the race, before settling into your race rhythm. When you are through halfway, you begi...
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