Anyone can do this from beginner to advanced and as it is joint friendly so you will not end up with any aches and pains, just some groaning when you find it tough.
Bike Interval Workout:
Phase 1 - 6 Workouts
Phase 2 - 6 Workouts
Phase 3 - 6 Workouts
Phase 4 - 6 Workouts
How To Perform This Program:
Let's use Phase 1 as an example.
When you move through the phases there will be small changes. Either the interval period will increase in length, or the rest will change or the amount of reps.
There is enough here to keep you interested and challenged for 24 workouts.
Enjoy the workouts and let me know how you get on.
If you like these types of Interval workouts, Human Design has a 12 week Interval Workout Program designed to increase your fitness, lower your heart rate, help lose body fat and keep your training varied.
You can see the book here: