Back to all exercises
Open the Plan Builder
Exercise overview
Training details
CardioQuadricepsGlutesHamstringsCalves
Equipment
Stationary Bike
Sets × time
6 × 20 sec
Rest
1 min
How to perform it
Step-by-step instructions
- 01Adjust the saddle and warm up at an easy cadence.
- 02Add enough resistance that the pedals remain controlled at speed.
- 03Accelerate hard while keeping the hips quiet on the saddle.
- 04Track the knees forward and keep the shoulders relaxed.
- 05Finish the interval, then pedal easily through the full recovery.
Keep exploring
Related exercises
Browse the full library
Use this exercise in a plan