Interval Training
Week 1, Static Cycle.
| Minutes | RPE | Notes |
| 3 | 3 | Warm up at low intensity |
| 4 | 5 | Increase resistance and/or pedal power |
| 1 | 7 | Increase resistance and/or pedal power |
| 3 | 5 | Decrease resistance and/or pedal power |
| 1 | 8 | Increase resistance and/or pedal power |
| 2 | 5 | Decrease resistance and/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 2 | 5 | Decrease resistance and/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 3 | 5 | Decrease resistance and/or pedal power |
| 1 | 8 | Increase resistance and/or pedal power |
| 4 | 5 | Decrease resistance and/or pedal power |
| 1 | 7 | Increase resistance and/or pedal power |
| 3 | 3 | Cool down at low intensity |
Week 2, Cardio.
This week we increase the intensity by altering the duration. Static cycle.
| Minutes | RPE | Notes |
| 3 | 3 | Warm up at low intensity |
| 1 | 7 | Increase resistance and/or pedal power |
| 3 | 5 | Decrease resistance an/or pedal power |
| 1 | 8 | Increase resistance and/or pedal power |
| 2 | 5 | Decrease resistance an/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance an/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance an/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 2 | 5 | Decrease resistance an/or pedal power |
| 1 | 8 | Increase resistance and/or pedal power |
| 2 | 5 | Decrease resistance an/or pedal power |
| 1 | 7 | Increase resistance and/or pedal power |
| 3 | 5 | Decrease resistance an/or pedal power |
| 3 | 3 | Cool down at low intensity |
Week 3, Cardio.
This week and the following weeks, we increase the Intensity. Static cycle.
| Minutes | RPE | Notes |
| 3 | 3 | Warm up at low intensity |
| 2 | 5 | Increase resistance and/or pedal power |
| 1 | 7 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance and/or pedal power |
| 1 | 8 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance and/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance and/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance and/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance and/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance and/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance and/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance and/or pedal power |
| 1 | 9 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance and/or pedal power |
| 1 | 8 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance and/or pedal power |
| 1 | 7 | Increase resistance and/or pedal power |
| 1 | 5 | Decrease resistance and/or pedal power |
| 3 | 3 | Cool down at low intensity |
Due to the nature of this super toning routine, your nutrition must be optimum and fluid intake must be of at least 2 litres per day.
This routine was designed by Doug Lawrenson, owner of Pro-Diets.com. Doug is an expert in both nutrition and training.
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