Bike Intervals and Circuit Training

Posted on: August 29th, 2013 by paul

It has been a long hard summer of training and it is time for a change to the regimen. Variation is an extremely important part of every workout program. For the next couple weeks, make some changes to your workouts to decrease intensity, increase duration and vary the exercises.


Today’s workout consists of a circuit of 10 exercises combined with a series of bike sprints. Start on the bike to warm up your body and increase your heart rate. The bike portion of the workout will start with 5 minutes of moderate riding. Slowly increase your resistance throughout this 5 minutes while maintain your cadence so that you are breaking a light sweat by the time the warm up is complete. Next, you will complete several intervals with a 1:3 work to rest ratio. See below for more details.

The circuit is a combination of core, flexibility, and strength exercises. The exercises are less intense than the ones required over the past few months but that doesn’t mean you can start slacking during this part of your program. Each exercise will be executed for 30 seconds with a 10 second break between exercises. After completing one round through the circuit, take a 2 minute break then complete the circuit a second time. As always, follow up with a 5 minute cool down ride on the bike then a light stretch.

Bike Intervals and 30 Second Circuit

Warm Up

Light to Moderate ride with increasing intensity for 5 minutes

Intervals 1:3 Work to Rest

3 repetitions of 1 minute intense riding followed by 3 minutes of light riding

3 repetitions of 30 seconds of intense riding followed by 1:30 of light riding

Circuit Training – 30 Seconds work, 10 seconds rest – 2 Rounds

  1. TRX Rows
  2. Kettle Bell Lunges
  3. Swiss Ball Push Ups
  4. Swiss Ball Knee Tucks
  5. Swiss Ball Forearm Forward to Backward
  6. Weighted Step Ups
  7. Spiderman Push Ups
  8. Goblet Squats
  9. Side Plank
  10. Lateral Lunges

2 Minute Rest then complete a second round of the circuit

Cool Down Bike Ride – 5 Minutes


For more workouts like this, check out the Travel Fitness section of our blog.

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