Just like the walls of a medieval castle, we will be alternating between a high point and a low point.
We have three 10 minute rounds.
Each round has two intensities, Moderate and Very Hard.
We will be alternating between these two intensities every 60 seconds.
60 seconds Moderate
60 seconds Very Hard
Repeated 5 times
Up Next in Indoor Cycling
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Strike Out
Three strikes and you're out.
This workout consists of nine rounds. Each round has three 30 seconds efforts.
30 seconds Hard
30 seconds Very Hard
30 seconds Sprint
with a 30 second recovery between each effort.
Can you feel a difference between each of those intensities?
Good Luck. -
Closing In
This is a real crescendo workout as it gets harder and harder as you progress through the efforts.
It consists of seven 4 minute efforts.
Each effort begins and ends Very Hard, with Moderate in between.
The first effort is;
15 seconds Very Hard
3:30 Moderate
15 seconds Very Hard
Every subsequen... -
Rebuild
We start this workout with one 2 minute effort as hard and as fast as possible.
We then bring the duration all the way back to just 30 seconds at the same intensity and progressively increase the duration of each subsequent effort my 10 seconds until we have rebuilt the 2 minute effort we starte...
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