High Intensity Interval Training continues to take the priority in my indoor cycling classes. I love the jacked up heart rates followed by mid paced recovery, to quote one of my participates “that workout was wacked!”
Here is my latest program which I started using at the beginning of August and received a great response from the regulars at CYKL. Most spent a few extra minutes sitting on the bench before transitioning from clips to their running shoes.
So, whether you’re leading a class or going solo, give this workout a try! If you have a question around my coding or what more information please leave it in the comment section.
A few things to keep in mind:
- All times are in seconds.
- I teach on RealRyder bikes which have an articulating frame that allows it to steer, lean, and feel like an actual road bike – hence my “turns”
- The hyperlinks are to ITunes. In many cases links are to the album rather than specific song. Most of the time I’ve used a remix and on the album a few versions of the same song title are on the same album – just look at the time of the song to figure out which version. Or download the one you like best!
Cheers (Drink to that) 5:30 Warm-up: right and left turns with short bursts of speed
Like A G6 5:33 HIIT1: 0:15 :30 :45 :60 Fast Light Tension Seated /Recovery of same time
Where Have You Been 6:34 6min Climb– 2min Slow Heavy Seated, 1min Slow Heavy Standing x2
Halo 8:53 HIIT2: 0:30/:30 :45/:15 :60/:60 x2 Fast Light Tension Seated/Recovery
Till The World Ends 9:57 Climb: 0:10, 20, 30, 40, 50, 60, 75 Slow Heavy Standing, repeat seated
I Gotta Feeling 6:12 HIIT3: 0:30/:30, :30/:10, :30/:20 x2 Fast Light Tension Seated/Recovery
Lazy Eye 5:48 6min Climb: 0:15steady pace :15 turn R :15 turn L :15 speed push>
alternate 1min seated and 1 min standing for duration
Run the World 5:20 HIIT4: (Tabata) 0:20/0:10 x8 Fast Light Tension Seated/Recovery
Sweet Disposition 3:24 Recovery and Stretch
Slow Heavy Seated: slow cadence, heavy workload, seated position
Slow Heavy Standing: slow cadence, heavy workload, standing position
Fast Light Seated: fast cadence, light workload, seated position