Bike intervals

Short, hard sprints on the bike. Big conditioning payoff with little stress on the joints.

Starting point: 10 × 30 s
Muscles worked: Quads, Glutes, Heart and lungs
Equipment: Air bike or exercise bike

How to do it

1
Set the seat so your knee stays slightly bent at the bottom of the pedal stroke.
2
Pedal easily for five minutes to warm up.
3
Sprint hard for 30 seconds.
4
Pedal slowly for 90 seconds to recover.
5
Repeat ten times, then cool down.

What to think about

“Fast legs”
“Stay seated”
“Recover fully between sprints”

Common mistakes

Seat too low
Skipping the warm-up
Shortening the rests