What It Is
Short, all-out pedaling bursts that build fitness fast with almost no pounding on your knees, hips or back.
How to Do It
Set the seat so your leg is almost straight at the bottom of each pedal stroke. Warm up with a few minutes of easy pedaling. Pedal as hard as you can for the time given, then spin slowly until you recover.
Skill Level
Beginner. One new pattern or machine to learn, with light loads and low risk.
Type
Cardio. Raises your heart rate to build endurance and heart health.
Engagement
Unilateral (Alternating). Each rep alternates between sides.
