Cardio Bike Workout #1 –
Perform this workout to promote maximum effort while varying riding positions and speeds for a complete calorie burning workout. The 4 maximum effort sprints will boost your heart rate for good cardiovascular development. The 4 two-minute climbs will test your endurance so you can be more comfortable riding longer and harder. Alternating between seated and off the saddle riding positions will keep your workout from getting stale as you push through this high performance 20-minute workout that will help you stay on track with your health and fitness goals.

Work out Details: 20 Minute Sprint and Climb Interval Workout
– 2 Minute Warm Up Ride
– 1 min. seated sprint
o 30 second recover
– 2 min. seated Climb
o 30 seconds recover
– 1 min. Off the Saddle Sprint
o 30 second recover
– 2 min. Off the Saddle Climb
o 30 second recover
– 1 min. seated sprint
o 30 second recover
– 2 min. seated Climb
o 30 seconds recover
– 1 min. Off the Saddle Sprint
o 30 second recover
– 2 min. Off the Saddle Climb
o 30 second recover
– 2 min cool down

END WORKOUT

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