Take the pumped-up enthusiasm of a group cycling class and inject it into your solo workout. You'll burn nearly 350 calories and tone your legs by jogging, climbing, and sprinting--all on a bike. Whether a group class doesn't fit into your schedule or you're bored with your usual workout, this routine is just what the spin doctor ordered.
How It Works
After a warm-up, you'll do two out-of-the-saddle "jogging" intervals, tackle several hills, and end with an all-out sprint to the finish line. Use the level of resistance only as a guideline; adjust it as necessary to meet the Rate of Perceived Exertion (RPE*).
Sitting on a bike (or crouched over your computer) can make your chest and shoulders tight and stiff. So be sure to stretch those muscles.
Your Workout Plan
|What To Do||Time (minutes)||Resistance||RPE* (1-10)|
|sprint||24:30-27:30||light to moderate||8-9|