2 rounds of Airdyne intervals (5-4-3-2 minutes) Workout
2 rounds:
5min ON, 3min easy spin,
4min ON, 2min easy spin,
3min ON, 1min easy spin,
2min ON, 30sec easy spin.
Rest between rounds: 3min
Assault Bike/Airdyne Details: Ride 5min hard, spin 3min, 4min hard, 2min easy…
The ON tempo is fast. Your tempo should get progressively faster from interval to interval. Reset your starting tempo each round.
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