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Description

This cycling interval can be done on a trainer, exercise bike or outdoors on a bicycle on level, smooth terrain.


Exercises

Set 1: 3 rounds
Intense Effort
Intense Effort
30 seconds
Recovery
Recovery
30 seconds
Squats
Squats
25 seconds
Rest
Rest
15 seconds
Intense Effort
Intense Effort
35 seconds
Recovery
Recovery
15 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
15 seconds

Set 2: 3 rounds
Intense Effort
Intense Effort
30 seconds
Recovery
Recovery
30 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
25 seconds
Rest
Rest
15 seconds
Intense Effort
Intense Effort
50 seconds
Recovery
Recovery
25 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
25 seconds
Rest
Rest
15 seconds

Set 3: 3 rounds
Intense Effort
Intense Effort
30 seconds
Recovery
Recovery
30 seconds
Russian Twists
Russian Twists
25 seconds
Rest
Rest
15 seconds
Intense Effort
Intense Effort
35 seconds
Recovery
Recovery
30 seconds
Plyo Lunges
Plyo Lunges
25 seconds
Rest
Rest
15 seconds


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