This High-Intensity Interval Training (HIIT) workout is designed to maximize calorie burn and improve anaerobic fitness through short, all-out sprints.
Warm up thoroughly for 10 minutes, including a few short, light accelerations.
Set a moderate resistance. Pedal for 90 seconds at an easy to moderate pace (active recovery).
Slightly increase the resistance and pedal as fast as you possibly can for 30 seconds (aim for over 100 RPM). This is an all-out sprint.
Immediately return to the 90-second active recovery phase at a slower pace.
Repeat the sprint and recovery intervals for 8-10 rounds.
Cool down thoroughly for 5-10 minutes, ensuring your heart rate returns to normal.
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