Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
WORKOUT:
OVERVIEW:
In this dirty thirty cycling workout, we will do a TON of 30-second intervals on our indoor stationary bike – 16 to be exact: 4 total sets, each set with descending rest from 60 seconds to 45 to 30 to burn out literally everything. Lactic acid everywhere, heart beating, sweat dripping, etc. Are you excited yet?!
WORKOUT DETAILS
WARMUP
- Warmup: Progressive Warmup – 3 minutes
INTERVAL SET 1
- Set 1: Sprint – 30 seconds
- Recovery – 60 seconds
- Set 1: Sprint – 30 seconds
- Recovery – 45 seconds
- Set 1: Sprint – 30 seconds
- Recovery – 30 seconds
- Set 1: Sprint – 30 seconds
- Recovery – 2 minutes
INTERVAL SET 2
- Set 2: Sprint – 30 seconds
- Recovery – 60 seconds
- Set 2: Sprint – 30 seconds
- Recovery – 45 seconds
- Set 2: Sprint – 30 seconds
- Recovery – 30 seconds
- Set 2: Sprint – 30 seconds
- Recovery – 2 minutes
INTERVAL SET 3
- Set 3: Sprint – 30 seconds
- Recovery – 60 seconds
- Set 3: Sprint – 30 seconds
- Recovery – 45 seconds
- Set 3: Sprint – 30 seconds
- Recovery – 30 seconds
- Set 3: Sprint – 30 seconds
- Recovery – 2 minutes
INTERVAL SET 4
- Set 4: Sprint – 30 seconds
- Recovery – 60 seconds
- Set 4: Sprint – 30 seconds
- Recovery – 45 seconds
- Set 4: Sprint – 30 seconds
- Recovery – 30 seconds
- Set 4: Sprint – 30 seconds
COOLDOWN
- Cooldown – 3 minutes
END WORKOUT
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