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How to perform it
Step-by-step instructions
- 01Adjust the seat so the knee remains slightly bent at the farthest pedal position and complete an appropriate warm-up first.
- 02Build cadence for a few seconds before the timed sprint begins.
- 03Drive the handles forcefully while the legs push and pull the pedals through the full interval.
- 04Keep the torso controlled and the knees tracking forward as fatigue rises.
- 05Reduce the effort gradually when the interval ends and recover fully before the next sprint.
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Variations
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Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Use this exercise in a plan