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?!
ALL-OUT HIIT Indoor Cycling Workout | 30 Second Interval Challenge
Workout Length: 30-Minute
Workout Level: Intermediate/Advanced
Trainer: Sydney Eaton
WORKOUT DETAILS
🔥 0:00 | Intro
WARMUP
🔥 0:15 | Warmup: Progressive Warmup – 3 minutes
INTERVAL SET 1
🔥 3:14 | Set 1: Sprint – 30 seconds
💨 3:42 | Recovery – 60 seconds
🔥 4:34 | Set 1: Sprint – 30 seconds
💨 5:02 | Recovery – 45 seconds
🔥 5:48 | Set 1: Sprint – 30 seconds
💨 6:18 | Recovery – 30 seconds
🔥 6:48 | Set 1: Sprint – 30 seconds
💨 7:17 | Recovery – 2 minutes
INTERVAL SET 2
🔥 9:19 | Set 2: Sprint – 30 seconds
💨 9:48 | Recovery – 60 seconds
🔥 10:48 | Set 2: Sprint – 30 seconds
💨 11:18 | Recovery – 45 seconds
🔥 12:05 | Set 2: Sprint – 30 seconds
💨 12:33 | Recovery – 30 seconds
🔥 13:03 | Set 2: Sprint – 30 seconds
💨 13:32 | Recovery – 2 minutes
INTERVAL SET 3
🔥 15:36 | Set 3: Sprint – 30 seconds
💨 16:01 | Recovery – 60 seconds
🔥 17:03 | Set 3: Sprint – 30 seconds
💨 17:33 | Recovery – 45 seconds
🔥 18:19 | Set 3: Sprint – 30 seconds
💨 18:47 | Recovery – 30 seconds
🔥 19:19 | Set 3: Sprint – 30 seconds
💨 19:47 | Recovery – 2 minutes
INTERVAL SET 4
🔥 21:49 | Set 4: Sprint – 30 seconds
💨 22:18 | Recovery – 60 seconds
🔥 23:18 | Set 4: Sprint – 30 seconds
💨 23:48 | Recovery – 45 seconds
🔥 24:34 | Set 4: Sprint – 30 seconds
💨 25:01 | Recovery – 30 seconds
🔥 25:32 | Set 4: Sprint – 30 seconds
COOLDOWN
💨 26:03 | Cooldown – 3 minutes
END WORKOUT
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► Synergy Pro Magnetic Indoor Cycling Bike SF-B1851: [ Ссылка ]
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