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 Hard
You should approach each effort as a completely seperate all out effort. Leave nothing in the tank.
Up Next in Indoor Cycling
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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... -
Unders Overs
This workout is all about building the duration of time spent riding hard and above.
There are four 6 minute efforts.
2 minutes Very Hard
1 Minute Hard
1 Minute Very Hard
2 Minutes Hard
You will have 3 minutes of recovery between each effort.We start each effort with 2 minutes Very Hard. Thi...
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