Fitness /  Foundation Bike Sprint Endurance Session (Week 4)

    • Description:

      Replicate a game of squash with rally specific 30sec/15sec work/rest intervals. Aim to work at an intensity of around 90-95% of max on the 30sec efforts, while keeping the pedals moving lightly on the 15sec recoveries

    • Exercise Notes:Complete 5min light warm-up, then 16 sets of 30secs effort, with 15secs slow pedal recovery. Aim for a speed of around 110+ RPM with resistance level set at around 50% of max on effort intervals

    • Minutes on exercise:15:00