7 min warm up

2 mins steady peddling

5 minutes of 30 seconds ‘on’ and 30 seconds ‘off’. ‘On’ meaning high rpm/high workload effort and ‘off’ meaning pedalling lightly.

Full session

This workout will develop aerobic capacity or VO2 Max as it is known.

5 minutes of 15 seconds ‘on’ and 15 seconds ‘off’. ‘On’ meaning high rpm/high workload effort and ‘off’ meaning pedalling lightly.

Active recovery for 5 minutes then repeat the set two or three times.

By working intensively for short, 15 second bursts and recovering only partially during the 15 second recovery phase, you drive up your breathing without taxing your legs too much. It also develops your speed and power.

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