Wednesday, January 29, 2014

Cycling indoors : Four high intensity cycle workouts

Short, high intensity interval workouts are the scientifically-proven best way to lose weight and increase fitness in less time. Here we show you four HIIT workouts. Don't try them all at once... and make sure to recover properly with compression socks.


                                                           picture courtesy of Trijuice.com

Workout 1

Perform a three-minute warm-up at 65% maximum heart rate.
Cycle for 1km as fast as possible. Then continue to cycle at a comfortable pace until your heart rate reaches 125 RPM and repeat for five rounds.
Perform a three-minute cool down at a comfortable pace.

Workout 2

Perform a three-minute warm-up at 65% maximum heart rate.
Bring your RPM up to 110. Every thirty seconds increase the resistance one notch until you can no longer maintain a 110 RPM pace.
Rest for three minutes and then repeat for three rounds. Perform a three-minute cool down at a comfortable pace.

Workout 3

Perform a three-minute warm-up at 65% maximum heart rate.
Explode hard and fast for twenty seconds, recover for ten seconds and repeat for eight rounds.
Perform a three-minute cool down at a comfortable pace.

Workout 4

Perform a three-minute warm-up at 65% maximum heart rate.
Pedal hard as possible for thirty seconds, recover for thirty seconds and repeat. Your RPM during work sets should exceed 120.
Perform three-minute cool down.