Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.
This 4o-minute workout can be done using either an indoor bike trainer or spin bike.
12x [1 minute hard effort / 1 minute easy spin]
Isometric wall sit to failure (back flat against the wall, knees at or slightly wider than shoulder-width apart, and 90 degree ankle and knee joints) after 4 intervals (i.e. after interval 4, 8, and 12)
6 minute cool down