Here’s two sample HIIT workouts, this time from Bicycle Magazine. This is perfect for our Concept 2 Bike Erg’s or the Rogue Echo Bikes.
Quick and Dirty 30s
Thirty seconds is the ultimate HIIT duration—just long enough that you can really ramp it up full throttle, but not so long that you fizzle out before it’s over. Experienced riders can follow the Dirty 30s as they’re prescribed here; beginner cyclists should extend the rest interval to 90 seconds. (Advanced riders can shorten the rest interval to 30 seconds.)
Descending Miracle Intervals
Olympic coach Gale Bernhardt, author of Become a Fat Burning Machine prescribes a type of HIIT interval she likes to call “miracle intervals”—not because you need a miracle to finish them, but because they deliver the high intensity, fat-burning, top-end fitness benefits of traditional HIIT bouts without completely flogging you. “I like giving longer recovery intervals because you can really generate high, all-out power for each ‘on’ interval,” Bernhardt says. This workout is 45 to 55 minutes.
read more about it here: LINK
Did you know Lexington Athletic Club has a whole section of HIIT style “get-on-and-go” cardio right next to a TRX suspension rig? Now you can do crossfit or orange theory style workouts right in our cardio area!
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