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Description

Half hour interval workout building up as a pyramid of difficulty. Use two speeds. Sprints use hard gear and fast spin. Easy uses easier gear and steady spin.


Exercises

Set 1: 1 round
Prepare
1 minute

Set 2: 6 rounds
Sprint
10 seconds
Easy
10 seconds

Set 3: 5 rounds
Sprint
15 seconds
Easy
30 seconds

Set 4: 4 rounds
Sprint
20 seconds
Easy
40 seconds

Set 5: 3 rounds
Sprint
30 seconds
Easy
1 minute

Set 6: 2 rounds
Sprint
45 seconds
Easy
1 min 30 secs

Set 7: 1 round
Sprint
1 minute
Easy
1 minute
Sprint
1 minute


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