Fitness /  Intermediate Bike Sprint Session 7 (30mins)

    • Description:

      Start with 5min steady pace warm-up. Aim for intensity of around 80-90% of max on the efforts, targeting a speed around 110-115rpm for the 1min interval, then 105-110rpm for the 2mins, 100rpm-105rpm for 3mins, & 95-100rpm for 4mins

    • Exercise Notes:Work through a 1min interval with resistance level set at around 50% of max, then reduce speed to slow recovery pace for 1min. Next go into a 2min effort followed by 1min recovery, then 3min effort/1min, & finally 4mins/1min. Rest 2min, and repeat x2

    • Minutes on exercise:30:00