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Sprint Interval Bike Workout

11/15/2018

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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.


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    John Donaghey
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    My aim is to help busy people get fitter and have a lot of fun doing it. The ultimate goal is to show you how to fit fitness into your life while still having a life.

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  • About
  • SERVICES
    • Personal Training 1-1
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    • Online Personal Training 1-1
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