Bike Workout: 1-2-3-4

Here’s the deal for this class: you never do the same thing for more than a minute. There’s no excuse to get bored, and if you take it really easy on the recovery sections you’ll be able to go even harder on the intervals.

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Each interval builds on the last by 1 minute, with 1 minute breaks between each interval and each set. I went through the whole set four times: seated climb, sprint, standing climb and sprint.

Warmup with easy spinning for 10 minutes before starting the sets.

Hill Set:
1 min 65rpm / 1 min recovery
1 min 65rpm + 1 min 70rpm / 1 min recovery
1 min 65rpm + 1 min 70rpm + 1 min 75rpm / 1 min recovery
1 min 65rpm + 1 min 70rpm + 1 min 75rpm + 1 min 80rpm / 1 min recovery

Sprint Set:
1 min 110rpm / 1 min recovery
1 min 105rpm + 1 min 110rpm / 1 min recovery
1 min 100rpm + 1 min 105rpm + 1 min 110rpm / 1 min recovery
1 min 95rpm + 1 min 100rpm + 1 min 105rpm + 1 min 110rpm / 1 min recovery

Repeat as necessary and spin easy for 10 minutes at the end to cool down.

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