20 Min Bike Sprint and Climb Intervals

20 Min Bike Sprint and Climb Intervals

WORKOUT:

OVERVIEW:

This workout will help you develop your sprinting and off the saddle climbing abilities while helping you build cardiovascular endurance and burn a significant amount of calories. After the guided warm up you will take on five intervals consisting of a 1 minute off the saddle climbs followed by a 1 minute seated sprint. After each interval your will take a 1 minute recovery break before completing each of the next four intervals. Follow along with Sunny Trainer Matt as he guides you through the sprint and climb intervals.

Workout Details

Warm up: (4 minutes)

1 minute base pace (low-medium resistance)
1 minute off the saddle climb (medium-heavy resistance @ 60+ rpm)
1 minute seated sprint ( low-medium resistance @100+ rpm)
1 minute base pace (low-medium resistance)

Intervals: (15 minutes)
1)
1 minute off the saddle climb (heavy resistance @60+ rpm)
1 minute seated sprint (moderate resistance @100+ rpm)
(Rest 1 minute)

2)
1 minute off the saddle climb (heavy resistance @60+ rpm)
1 minute seated sprint (moderate resistance @100+ rpm)
(Rest 1 minute)

3)
1 minute off the saddle climb (heavy resistance @60+ rpm)
1 minute seated sprint (moderate resistance @100+ rpm)
(Rest 1 minute)

4)
1 minute off the saddle climb (heavy resistance @60+ rpm)
1 minute seated sprint (moderate resistance @100+ rpm)
(Rest 1 minute)

5)
1 minute off the saddle climb (heavy resistance @60+ rpm)
1 minute seated sprint (moderate resistance @100+ rpm)
(Rest 1 minute)

Cool Down: (2+ minutes) 2 – 5 mins if needed (seated) low resistance/low cadence)

END WORKOUT

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