This workout varies your sprints to challenge your cardiovascular system and muscles in different ways. To start, warm up for about 5 minutes on a light setting. Get the blood circulating but don't put on a heavy sweat.

After your warm up, start cycling at an intensity that's about 95% of your maximum full out effort for 90 seconds, followed by a 90 second recovery interval at about 35% to 40% of your max effort.

Now, using the same intensities, perform 60 second and 30 second intervals in the same fashion as before. After the final 30 second recovery interval, cycle at 70% of your full effort for 4 minutes, then repeat the entire set of intervals.

Warning! This is a tough exercise bike workout and should be "worked up to". If your a total beginner, this particular exercise bike workout can be too demanding. Start at 5 minutes for the first few workouts, than try 10 minutes for the next couple of workouts, and than 15 minutes and so on.

Related hub: Exercise Bikes Review

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