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- 1 exercise
On standard bikes, a pace of around 135+RPM is a good target for your 6secs burst. Set the resistance level to around 50-60% of the max for the efforts (so for a bike with 20 levels, set it at around 10 to 12)
Exercise Notes:Complete 5-10min light warm-up, then work 6secs maximum effort sprint followed by 24secs slow pace recovery. Complete 10 sets (5mins), then rest for 2mins. Repeat through 3 times in total.
Minutes on exercise:25:00