I did this one last night & lost a quart of sweat. 3 minutes light cycling easy gear warm up. 30 seconds right leg only, 30 seconds both legs, 30 seconds left leg, 30 seconds both legs. Repeat this 5 times for a total of 10 minutes.
Next segment.
1 minute easy gear.
1 minute increase gear by one.
2 minutes increase gear by another one.
1 minute increase gear by one.
1 minute increase gear by one more, this should be a tough burning sensation. You have just done 6 minutes.
Now go back to the easy gear & quickly take a drink of your favourite sports drink mine is Cytomax. and repeat five (5) more times.
Cool down with 2 minutes of easy cycling.
total time = 43 minutes.
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