This workout is all about aerobic capacity. We have two 15 minute rounds.
Each round consists of five blocks.
30 seconds Moderate, 30 seconds Hard, 30 seconds Very Hard
60 seconds Moderate, 60 seconds Hard, 60 seconds Very Hard
2 minutes Moderate, 2 minutes Hard, 2 minutes Very Hard
60 seconds Moderate, 60 seconds Hard, 60 seconds Very Hard
30 seconds Moderate, 30 seconds Hard, 30 seconds Very Hard
Although the intensity fluctuates up and down, it's going to feel like one solid effort for 15 minutes.
Enjoy!
Up Next in Indoor Cycling
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Top Gun
*** This workout requires a bike displaying cadence (RPM).
This workout is all about leg speed. We have ten 2 minute rounds.
For each round we will be riding at prescribed cadences increasing every 30 seconds.
10 x 2 minutes
30 seconds 70 - 79 RPM
30 seconds 80 - 89 RPM
30 seconds 90 - 99 RPM
... -
Castle Walls (Remastered)
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 V... -
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.
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