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Cadel Evans

Cadel Evans

Tour De France winner, Medibank ambassador
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HIIT bike workout

be. GymBetter Bike Training Guide — Posted 17/07/15

A short, speedy workout designed for fast fitness results.

This workout takes you through short bursts of high intensity riding, with light recovery periods in between. This is a popular training method called High Intensity Interval Training, designed to help you achieve fitness results fast.

To really get the most out of this workout, make sure you work at your maximum effort during the ‘intense’ periods. You can vary the length of your effort and recovery time according to your fitness levels or to achieve different gains. 

If you complete 2-3 HIIT sessions each week, you should start to see great results. You might choose to include some of these sessions in your road training – though this is a great one to do on the stationary bike, as it allows you to go hard in any conditions without worrying about cars or road hazards. 

HIIT can also be a good way for cyclists to maintain fitness when away from home, when you have limited training time, or when you’re recovering from injury. 

Note: Talk to your GP before starting a high intensity workout routine if you are new to exercise or have any health concerns. 

HIIT workout 1

After a short 3-5 minute warm up, sprint for 20 seconds, then follow with 40 seconds of light spinning. Repeat 20 times. Cool down to finish.

HIIT workout 2

Warm up for 3-5 minutes. Ride at your maximum intensity for 3 minutes – it should be hard enough to prevent talking in complete sentences. Follow with 3 minutes of gentle riding. Repeat 3-5 times, then cool down.

Video exercises performed by @killerjules.

Workout provided by Kristin Lewis. Kristin is a former Australian U/23 Road Cycling Champion and the Managing Director of Life Personal Trainers in Adelaide. Find out more at

Extra   GymBetter gives you easy access to any gym in our partner network across Australia. Pay as you go, so you only pay for what you use. Find out more
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