SADDLE UP

Boost endurance, build leg size and strength, and torch a serious amount of calories with these indoor cycling sessions from Wattbike

2020-11-01 -

THE VO2-MAX BUILDER

FOCUS: Improve your top-end aerobic capacity and overall endurance DURATION: 59 mins WARM-UP: 10 mins, building from RPE 1 to RPE 5

MAIN SET:

Effort 1 – 4 mins at RPE 8 Recovery – 4 mins at RPE 5

Effort 2 – 4 mins at RPE 8 Recovery - 4 mins at RPE 5

Effort 3 – 4 mins at RPE 8 Recovery – 4 mins at RPE 5

Effort 4 – 4 mins at RPE 8 Recovery – 4 mins at RPE 5

Effort 5 – 3 mins at RPE 8 Recovery – 4 mins at RPE 5 COOL-DOWN: 10 mins at RPE 3

FOCUS: Increase your metabolic rate with this fat-torching HIIT workout DURATION: 35 mins WARM-UP: 10 mins building from RPE 1 to RPE 6

MAIN SET:

Interval 1 – 20 secs at RPE 9 Recovery – 35 secs at RPE 4 (Repeat 5 times)

Recovery – 3 mins at RPE 5

Interval 2 – 20 secs at RPE 9 Recovery – 35 secs at RPE 4 (Repeat 4 times)

Recovery – 3 mins at RPE 5

Interval 3 – 20 secs at RPE 9 Recovery – 35 secs at RPE 4 (Repeat 5 times)

Recovery – 3 mins at RPE 5 COOL-DOWN: 1 min easy spinning at RPE 2