Workouts
30-minute bike intervals
30-minute bike intervals is a 30-minute workout for intermediate level with bike or indoor bike: Easy warm-up (8 min), Hard effort (6 × 2 min), Easy cool-down (4 min).
| Time | 30 minutes |
|---|---|
| Level | Intermediate |
| Equipment | Bike or indoor bike |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Easy warm-up | 8 min | – |
| Hard effort | 6 × 2 min | 2 min easy |
| Easy cool-down | 4 min | – |
How to do it well
- Hard means you can only speak in one or two words.
- Works on any bike, indoors or out.
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
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Keep reading
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