Time: 15 minutes

Difficulty: Easy

This cycling workout will introduce beginners to bike intervals. Intervals involve alternating between “work” sets of hard pedaling, and “rest” sets of easy pedaling. Biking intervals is an extremely effective way to burn calories and lose weight, and should be part of your weekly workout plan if you’re looking to shed those pounds.

Cody’s Beginner Cycling Interval Workout:

• 5 minutes: Warm up
• Repeat the following interval set 4 times:
  • 30 seconds: “Work” set- pedal at 80% energy output
  • 2 minutes: “Rest” set- pedal at 30% energy output
• 5 minutes: Cool down

New to cycling? Check out this handy introduction to cycling for fitness.