Sprint Interval Bike Workout

Every week we put up a free workout on the Human Design blog. If you missed any - sign up here and get the free workout delivered to your inbox every Sunday.

http://www.northsydney-personaltrainer.com.au/HUMAN-DESIGN-WEEKLY-WORKOUTS.html

This weeks workout is a cardio sprint interval workout. See the video below for an example of how to do the intervals.

I would only encourage you to do this workout if you have at least 3 months of base cardio fitness. This means that you can bike, run or swim for 30 minutes straight without stopping and you do some kind of cardio fitness 3-4 times per week.

If you are out of shape and you want to do this workout, please scale back the intensity to about a 6-7 out of 10 on the hard sprint parts.

Warm Up:

• Warm up for 5 minutes at about 50% of your best pace.
• Warm up for the next 5 minutes at 50% of your best pace but mix in some 10 second sprints at about 85-90% of your best pace. This primes the body for the harder sprints to come.

The Workout:

• At minute 10, perform a high intensity max effort sprint for 30 seconds. Make sure the resistance is heavy enough to allow 90-110 RPM as it will feel too light otherwise.
• Recover for 2:30minutes at an easy pace, 30-40% of your best pace.
• Repeat for 3 more sprints

Cool Down:

• Ride at an easy pace for 5 minutes to cool down.

This is a low impact but high quality fitness workout designed to improve your aerobic fitness, deliver oxygen to your muscles to burn more calories and increase your overall weight loss attempts.

​Enjoy.