Three Interval Workouts To Boost Your Fitness Quickly

Three Bike Interval Workouts To Boost Your Fitness Levels.

Once you’ve built up a good base of aerobic fitness, interval training can be used to quickly improve your fitness levels, help burn some fat, improve speed and endurance capacity.

Over the next several weeks I’ll show you some simple workouts to mix up your training.

Here are the first 3 workouts examples. This is an example of mixing up the interval duration.

1️⃣ Workout No.1: The Mono Approach: 10 x 30 secs max effort sprints with 4.5 mins rest between each sprint.

2️⃣ Workout No.2: The Multi approach. 4 x 1-minute sprints with 3 mins rest. Follow this with 4 x 2 minute sprints with 2 mins rest.

3️⃣ Workout No.3: The Multi approach version two. 3 x 60 second sprints with 3 mins rest. Follow this with 3 x 2 mins efforts with 2 mins rest. Follow this with 3 x 4 mins efforts with 1 min rest.

These are all separate workouts. They have a mixture of sprint lengths and intensities and rest periods.

They are tough but you’ll change up your training, disrupt your body and hopefully improve fitness levels very quickly.

Enjoy the workouts