Maximus Intervals – Fan Bike To Hell

If you do it right, this may be the hardest workout in this book. In it, you burn 50 calories on a fan bike, then 40, then 30, then 20, and then 10. Because of the bike’s fan and the nature of wind resistance, the harder you pedal, the harder pedaling becomes—the bike almost fights back. So, how do you do this workout “right”? Go as hard as you possibly can each ride. That’s actually a requirement with the people I train, but this workout is so sinister that even my most dedicated athletes sometimes secretly try to pace themselves. Good luck.

Hop on a fan bike, and set its computer so it’s measuring your calorie burn. Ride as hard as you possibly can until you hit 50 calories. Rest as long as it took you to complete your 50-calorie ride. So, for example, if you burned 50 calories in 1 minute, you’d rest for 1 minute. Next, repeat for 40 calories, resting afterward for the amount of time it took you to burn those 40 calories. Continue to repeat the pattern until you do your final 10-calorie sprint. Note: This workout is also fun to do with a partner, following the “you go, I go,” format, where you ride, then rest as your partner rides.

1. Fan Bike: Burn 50, 40, 30, 20, 10 Calories Digressively
2. Rest: Time It Took to Complete Last Effort

Rounds: 5

Time: 10 to 20 Minutes

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