If you want an intense VO2 Max bike workout that will leave your legs feeling like jello at the end, give this one a try:
-5mins easy spin
-4mins as :30 stand up / :30 sit down
-4mins as :30 pull back and up with Right leg, then same with the left
-5mins fast spin (95+ or 100+ cadence, whatever is fast for you)
4 sets of 3 x :15 MAX POWER, :45 rest (choose a gear that allows you spin really fast and generate as much power as possible), 5min rest (easy spin) between sets.
10 mins easy spin
54mins total time in the saddle. Best to do this on a trainer if you have one.
- Rackspace HostingCloud Technology Specialist, 2007 - present
- University of Texas at San Antonio
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