Bike Sprint Interval
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
On an air or assault bike, ride easy for a minute then sprint all out for the prescribed interval driving equally with the arms and legs, and pedal slowly through the rest before the next sprint.
Muscles worked
Primary: full · Also works: quads, shoulders, core
Equipment
Machines
Common mistakes
- Using only the legs and letting the arms go along for the ride, which halves the power you can produce
- Going out too hard on the first interval so every later one is a fade
- Stopping dead between intervals instead of pedalling slowly to clear the legs
Variations
- 10 seconds on, 50 off for ten rounds
- 30 seconds on, 30 off for eight rounds
- Calorie targets instead of time
Can't do this one? Swap it for
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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