Cycling Interval Workout

This is a cycling workout that can be performed outside on a bicycle, or on an upright stationary machine at home or in the gym.

Warm Up

5 minutes gradually increasing speed and intensity

Interval Workout

2 minutes at your highest tension or strongest gear

*NOTE- This is the highest resistance for you, not the hardest the actual bike can go. You want it to be hard enough to feel the burn but easy enough that you still have some speed.

2 minutes standing.

Reduce the intensity slightly and stand up. This works the core very well and improves balance. If you don't have good balance or you have never tried this before, practice on a machine before trying outside on a bicycle.

1 minute recovery

Significantly reduce intensity, sit down and allow yourself to recover.

Repeat 4-6 times

5 minute cool down at low intensity.

This interval workout helps you burn fat and improves cardiovascular conditioning. Once you find that you recover easily, change the workout to 1 minute highest tension, 1 minute standing and 30 seconds-1 minute recovery.

Try It!

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