Spintervals

Intense Duration 41 minutes

Added By Mark Likosky

Description

Spintervals. Try to stand while doing some of the Fast intervals. Or stand during moderate and sit while doing fast. Makes for more intense intervals.

Exercises

Set 1: 1 round

Side Bends

1 minute

Set 2: 1 round

Squats

30 seconds

Jumping Jacks

30 seconds

Set 3: 1 round

Warm-Up Cycling

2 mins 30 secs

Set 4: 1 round

Fast Cycling

2 minutes

Set 5: 1 round

Moderate Cycling

1 minute

Set 6: 1 round

Fast Cycling

2 minutes

Set 7: 1 round

Moderate Cycling

1 minute

Set 8: 1 round

Fast Cycling

2 minutes

Set 9: 1 round

Moderate Cycling

1 minute

Set 10: 1 round

Fast Cycling

2 minutes

Set 11: 1 round

Moderate Cycling

1 minute

Set 12: 1 round

Fast Cycling

2 minutes

Set 13: 1 round

Moderate Cycling

1 minute

Set 14: 1 round

Fast Cycling

2 minutes

Set 15: 1 round

Moderate Cycling

1 minute

Set 16: 1 round

Fast Cycling

2 minutes

Moderate Cycling

1 minute

Fast Cycling

2 minutes

Moderate Cycling

1 minute

Fast Cycling

2 mins 30 secs

Moderate Cycling

1 minute

Set 17: 1 round

Fast Cycling

2 mins 30 secs

Moderate Cycling

2 mins 30 secs

Set 18: 1 round

Quad Stretches

1 minute

Set 19: 1 round

Wall Calf Stretches

1 minute

Set 20: 1 round

Left Arm Cross Stretch

30 seconds

Set 21: 1 round

Right Arm Cross Stretch

30 seconds

Set 22: 1 round

Clockwise Neck Rolls

15 seconds

Counter-clockwise Neck Rolls

15 seconds

Shoulder Shrugs

15 seconds

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Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Spintervals

Spintervals. Try to stand while doing some of the Fast intervals. Or stand during moderate and sit while doing fast. Makes for more intense intervals.

Exercises

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