MARCH 2 02 1 T3 17In association with
Your weight-shedding workout planEXERCISE BIKE HIIT WORKOUT
Duration: 30 minutesGet the bike set up properly so you are
comfortable and can transfer power efficiently through
the pedals. A good technique is to adjust the saddle so
you can get a heel on the pedal without over-stretching
your leg. There should be a slight bend in your knee with
the heel flat on the pedal.
Once comfortable, begin with three minutes of
free-spinning, where the bike is on an easy setting but
pedal revolutions remain high. Start with 80rpm for the
first minute, 85rpm for the second and then 90rpm for
the final minute. Now increase the resistance slightly
and start again, repeating these steps until a 10-minute
warm-up is over.
Now, crank the resistance up, but make sure you can
still manage a cadence of 80-90rpm and really go for it.
Spin your legs fast and dig deep for a good 30 seconds,
before dropping the resistance and lightly spinning the
legs for a minute.
Repeat this five times and then crank the resistance
up for the final part of the workout. During the high
intensity interval sets, stand up in the saddle and aim
to transfer as much power through the pedals as
possible, rather than focusing on the amount of times
the pedals turn.
Once completed, you should be drenched in sweat, so
don’t forget to take on plenty of fluids before, during and
after the workout. Also ensure you spend at least five
minutes spinning your legs on a light resistance level to
rid your muscles of lactic acid build-up and stretch once
off the bike.IM
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