POPSUGAR Fitness

Print it Cardio: Intervals on the Bike

May 1 2013 - 11:04am
Time RPE* Notes
0:00 - 5:00 3 Warmup
05:00 - 05:30 7 - 8.5 Sprint
05:30 - 06:30 3 -5 Recover
06:30 - 7:00 7 - 8.5 Sprint
07:00 - 8:00 3 - 5 Recover
08:00 - 08:45 7 - 8.5 Sprint
08:45 - 09:45 3 - 5 Recover
09:45 - 10:30 7 - 8.5 Sprint
10:30 - 11:30 3 - 4 Recover
11:30 - 12:30 7 - 8.5 Sprint
12:30 - 13:30 3 - 4 Recover
13:30 - 14:30 7 - 8.5 Sprint
14:30 - 15:30 3 - 4 Recover
15:30 - 16:00 7 - 8.5 Sprint
16:00 - 17:00 3 - 5 Recover
17:00 - 17:30 7 - 8.5 Sprint
17:30 - 18:30 3 - 5 Recover
18:30 - 19:15 7 - 8.5 Sprint
19:15 - 20:15 3 - 5 Recover
20:15 - 21:00 7 - 8.5 Sprint
21:00 - 22:00 3 - 4 Recover
22:00 - 23:00 7 - 8.5 Sprint
23:00 - 24:00 3 - 4 Recover
24:00 - 25:00 7 - 8.5 Sprint
25:00 - 26:00 3 - 4 Recover
26:00 - 30:00 3 Cooldown

*RPE = Rate of perceived exertion (for explanation click here [1])


Source URL
http://www.fitsugar.com/fitness/Print-Cardio-Intervals-Bike-30656237