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You’ll torch up to 600 calories an hour when you grind through this workout.

MINUTES
WHAT TO DO RPE
0-10 Warm up on seated flat  3-6
10-13 Seated hill; increase resistance  7
13-15 Standing hill; increase resistance  8
15-17 Seated flat, lower reistance, pedal quickly  5
17-20 Hill: Alternate 30 seconds seated, 30 seconds standing; increase resistance each time  5-7
20-22 Seated flat; pedal quickly and increase resistance  8
22-24 Seated flat; pedal quickly and lower resistance  6
24-26 Seated flat; pedal quickly and increase resistance  8
26-28 Slow the pace; seated hill  6
28-30 Standing hill; increase resistance  8
30-32 Seated hill; decrease resistance  6
32-35:30 Standing hill; increase resistance  7
35:30-36 Standing or seated hill; accelerate to an all-out sprint  9
36-38 Seated flat; lower resistance, pedal quickly  5
38-42 Seated flat; increase resistance  6
42-45 Hill: Alternate 30 seconds seated, 30 seconds standing; increase resistance each time  6-7
45-50 Seated hill accelerations: Sprint 30 seconds with resistance; recover for 30 seconds at a slower pace  7-9
50-52 Seated flat; decrease resistance (increase resistance 1 minute in)  5-6
52-53 Seated hill (increase resistance)  7
53-54 Standing hill (increase resistance)  8
54-54:30 Standing hill; accelerate to an all-out sprint  9
54:30-60 Cool down  3

 

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