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- 1 exercise
Work through 1min intervals with resistance level set at around 50% of max, increasing your RPMs each 20secs - 1st 20secs around 70% max, 2nd 20secs 80%, and 3rd 20secs 90%, then reduce speed to slow recovery pace for 1min. Repeat x10
Exercise Notes:Start with 5min steady warm-up. As a guide, aim for around 110-115rpm for 1st 20secs, then 115-120rpm for 2nd, then finally 120rpm-130rpm for 3rd 20secs. Keep recovery 1min pace very slow. Build up to 2 to 3 total sets with 2mins recovery.
Minutes on exercise:30:00