Friday is Group Indoor Cycling day!
If you are following along at home, feel free to substitute running, swimming, or any cardio machine at the gym as you follow along with the interval sequence!
10 minute warmup: easy pressure, just to warm the muscles and get the blood flowing
5 minutes of tempo effort. This should be a moderately hard effort that you COULD hold for 30 minutes to 1 hour if you were in a race situation. On the bike, we typically do this as a hill climb.
2 minutes easy cycling
10 rounds of 1 minute hard (this should be about 20-30 watts above tempo pace on the bike) followed by 1 minute easy cycling.
5 minutes cooldown
Recovery work: Posture Series