All-Out HIIT Indoor Cycling Workout | 30 Second Interval Challenge

All-Out HIIT Indoor Cycling Workout | 30 Second Interval Challenge

WORKOUT:

OVERVIEW:

In this dirty thirty cycling workout, we will do a TON of 30-second intervals on our indoor cycle bike – 16 to be exact: 4 total sets, each set with descending rest from 60 seconds to 45 to 30 to burn out literally everything. Lactic acid everywhere, heart beating, sweat dripping, etc. Are you excited yet?!

Workout Details

WARMUP
Warmup: Progressive Warmup – 3 minutes

INTERVAL SET 1
Set 1: Sprint – 30 seconds
Recovery – 60 seconds
Set 1: Sprint – 30 seconds
Recovery – 45 seconds
Set 1: Sprint – 30 seconds
Recovery – 30 seconds
Set 1: Sprint – 30 seconds
Recovery – 2 minutes

INTERVAL SET 2
Set 2: Sprint – 30 seconds
Recovery – 60 seconds
Set 2: Sprint – 30 seconds
Recovery – 45 seconds
Set 2: Sprint – 30 seconds
Recovery – 30 seconds
Set 2: Sprint – 30 seconds
Recovery – 2 minutes

INTERVAL SET 3
Set 3: Sprint – 30 seconds
Recovery – 60 seconds
Set 3: Sprint – 30 seconds
Recovery – 45 seconds
Set 3: Sprint – 30 seconds
Recovery – 30 seconds
Set 3: Sprint – 30 seconds
Recovery – 2 minutes

INTERVAL SET 4
Set 4: Sprint – 30 seconds
Recovery – 60 seconds
Set 4: Sprint – 30 seconds
Recovery – 45 seconds
Set 4: Sprint – 30 seconds
Recovery – 30 seconds
Set 4: Sprint – 30 seconds

COOLDOWN
Cooldown – 3 minutes

END WORKOUT

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