For this training session, you can use an indoor cycle, a rowing machine, or both by alternating intervals. Swimming, stepping, or working an arm crank device are also options. Warm-up with several minutes of light to moderate exercise and stretching.
1. Start the session by performing 4 continuous minutes of exercise and then rest for 2 minutes. For the second interval, cycle or row for 3 minutes, then rest, then continue, as set out below, until you finish the set with 4 minutes of exercise.
2. Rest for 3 minutes between sets and repeat for 2 sets (or 3 if your fitness status is very good).
3. Keep track of how far you travel during your 4-minute intervals to monitor your progress. |