So it's January, and very few enjoy training inside if you're an outdoor athlete. After some research I tried a quick version of my usual 90 minute bike workout. Here's how it goes:
1) warm up for 10 min
2) Pin it (go really fast) for 30 seconds.
3) Recover to an aerobic range within 90 seconds
4) Add a little load and repeat the 30s X 90s interval adding a little load each time until you are actually afraid of the last 2 intervals.
5) Warm down for 5 - 10 min or do some aerobic threshold for another 30 min.
The results are amazing. 287 more calories than the usual 90 min were used and less fatigue after. Post exercise soreness was less also. Average Heart rate was 160 for the intervals with a peak of 178. Funny though, it was no where as painful as I was expecting!
These are called SUPER 8'S! They can be done on any fitness device. Try them on a rowing machine or elliptical!
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