10 Minute Airdyne Interval Challenge

Dustin Myers, CSCS

Need a good leg and lung burner?  I got you.

Your “pace” is the fastest RPMs you can maintain for 10 minutes.  My average pace is 65 RPMs so the numbers are based off of that.  Do a separate 10 minute steady state challenge on a different training day to find your pace.

1 minute - Pace (65 RPMS)

30 seconds easy, 30 seconds Pace +5 RPMS (70 RPMS)

40 seconds easy, 20 seconds Pace +10 RPMS (75 RPMS)

45 seconds easy, 15 seconds Pace +15-20 RPMS (80-85 RPMS)

50 seconds easy, 10 seconds Pace Max Effort (97 RPMS)

1 minute - Pace (65 RPMS)

30 seconds easy, 30 seconds Pace +5 RPMS (70 RPMS)

40 seconds easy, 20 seconds Pace +10 RPMS (75 RPMS)

45 seconds easy, 15 seconds Pace +15-20 RPMS (80-85 RPMS)

50 seconds easy, 10 seconds Pace Max Effort (97 RPMS)

Make sure to crush some Amino Recovery immediately after this workout.  I recommend 1 scoop in 16oz water to flood your body with BCAAs and to rehydrate for your next session.  Rest 5 minutes after completion before starting any strength training.

Keep track of your total number of calories and make sure you beat that number the next time you get after this one!

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