Roll Your Own 30-Minute Interval Cycling Workout With This Graphic

Roll Your Own 30 Minute Interval Cycling Workout with This Graphic

If your preferred workout involves getting on a stationary bike and cycling, this 30-minute workout can help you get the most out of the limited time you have at the gym. It comes complete with a warm up and cool down, and three cycles of single-leg and full-intensity riding.

Picture: Elliott Brown/Flickr

The graphic below is from the folks at Greatist, who put the workout together with instructor and personal trainer Michelle Portalatin so you have something to follow whenever you get on the stationary bike or go to the gym — even if you don't have time to join a cycling class. It's designed with a flat course in mind, and as the name implies, can be completed in a half-hour.

Roll Your Own 30 Minute Interval Cycling Workout with This Graphic

The 30 Minute DIY Cycling Class [Greatist]


Comments

    It says 30 minutes but the Total Time is 31 minutes.
    I wouldn't trust it.....

    30 minutes on an exercise bike isnt enough. Most spin/rpm/exercise bike classes run for at least 45 minutes, including most interval training videos (well the ones that are actually worthwhile doing, so much junk out there).

    modern thinking says that you are better doing a high interval session for 20 mins versus a 1hr session at average levels.

    my ~30 min routine is:
    5 min warm up
    4 mins of: 10 seconds flat out / 50 seconds rest
    4 mins of: 20 seconds flat out / 40 seconds rest
    4 mins of: 30 seconds flat out / 30 seconds rest
    you should be completely gassed after this, then i go on to:
    4 mins of: 20 seconds flat out / 40 seconds rest
    4 mins of: 20 seconds flat out / 40 seconds rest
    5 min cool down

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