For max calories:
15-second air bike
Rest 45 seconds
30-second air bike
Rest 1 minute 30 seconds
45-second air bike
Rest 2 minutes 15 seconds
60-second air bike
Rest 3 minutes
45-second air bike
Rest 2 minutes 15 seconds
30-second air bike
Rest 1 minute 30 seconds
15-second air bike
Your score is total calories. Log each set.
Post total calories to comments.
Stimulus and Strategy:
Today's workout is the epitome of simple and effective. Expect to work hard on the bike and attack every interval. Hit the 15-second efforts at a near-sprint pace, and push the 1-minute effort at a pace that's very difficult to maintain. Don't overthink your pacing — just give it all you've got, even if your output tapers off in the final intervals.
Intermediate option: Same as Rx'd.
Beginner option: Same as Rx'd.