Best Cardio Workouts

35-Minute Cycling Speed Workout

Build up your cycling speed with this workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City.

• Warm up for 15 minutes, moderate effort (RPE 5).
• Pedal hard for 10 seconds, remain seated (RPE 8).

Recover for 1 minute (RPE 3).

• Pedal hard for 20 seconds, remain seated (RPE 8).

Recover for 1 minute (RPE 3).

• Pedal hard for 30 seconds, remain seated (RPE 8). Recover for 2 minutes (RPE 3).
• Pedal hard for 10 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).
• Pedal hard for 15 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).
• Pedal hard for 20 seconds, standing up (RPE 8). Sit back down and recover for 2 minutes (RPE 3).
• Ride 5 minutes at RPE 5, then cool down for 5 minutes at RPE 3.

Calories burned: 370