Exercise · Form & cues
HIIT — Bike Sprints — form guide
Quads · Glutes · Cardiovascular Power. Equipment: Stationary Bike (Air bike or Spin). Difficulty: Intermediate.
TEMPO
8–10 × 30s ALL OUT / 90s easy
Total work time = 5 min, total session = ~20 min. EPOC (afterburn) elevates metabolism for 24h.
Cues
- Warm up 5 min easy
- 30s = absolute maximum effort, RPE 9.5/10
- 90s easy spin recovery
- 10 min cool down
Common mistakes
- Going too hard on recovery — defeats the protocol
- Pacing the 'all-out' intervals — ego won't let you go to 100%
Injury notes
Demanding on heart + legs. Cap at 2x/week. Don't do day before/after legs.
Progression
Start 6 rounds. Add 1 round/week to max 10.