Fitness Friday 267: The Flip It Bike Interval Workout

Fitness Friday - Eat Spin Run Repeat

Happy FriYAY!

I hope you’ve had an amazing week. It’s been a long one full of a LOT of work for me, but it’s also very satisfying to have managed to get so much done. Right now I’m looking forward to a truly restorative weekend of catching up with some friends who I haven’t seen in far too long. Testing a few new fall recipes is also on the agenda, so stay tuned for the fruits (and veggies) of that labour. ?

Source: Pinterest
Source: Pinterest

Work It Out

It’s been a VERY long time since I posted a bike workout, and many of you who responded to my reader survey reminded me of that. The main reason for this due to my injury – I wasn’t able to run or cycle and I always prefer to test these workouts before I give them to you. If cold or wet weather has you staying inside this weekend, or you can’t make it to your usual spin class, here’s a great alternative that only takes 35 minutes. (If you want a longer workout, simply repeat the intervals again!)

Source: Pinterest
Source: Pinterest

The Flip It Bike Interval Workout

Start with an easy warm-up for 5 minutes, then do the first set of 5 sprint efforts. The interval is 1:30 easy/moderate cycling to 30s all-out ride like you stole something cycling. Short intervals mean you’ve gotta put in the work and make them worth it! After a progressive 5 minute hill climb, the interval flips so that you’ll now get only 30s rest and 1:30 of hard cycling. Finish with a 5 minute cool down.

Fitness Friday 267: The Flip It Bike Interval Workout - Eat Spin Run Repeat

Click here to print/download the PDF.

[Tweet “Can’t make it to spin this weekend? Try this solo interval #workout instead.”]

Turn It Up

I haven’t stumbled across anything overly shareworthy on Spotify this week, so I thought I’d take advantage of the fact that Halloween is on Monday to post a throwback with a somewhat Halloween-y feel to it. My readers who used to attend my spin classes back in Ontario may remember the Andrew Spencer & The Vamprockers remix of Zombie from Les Mills RPM 40 which I taught a lot because the choreography was easy to remember. It’s got a classic ‘unce unce unce unce’ intro just like any good electronic remix, but if you turn it up nice and loud in your earbuds it will definitely get you working hard on the bike!

Can’t see the video? Click here.

In other news, for my fellow Carpool Karaoke fans, James Corden had Lady Gaga in the car earlier this week. Here’s what went down.

Have A Read

Now over to you! Tell me…

  • How will you be sweating this weekend?
  • Fave Carpool Karaoke to date? Justin Bieber and One Direction tie at #1 for me. No shame.

2 thoughts on “Fitness Friday 267: The Flip It Bike Interval Workout

  1. Oooo! A bike workout is perfect!

    This week, I will be doing the 85 KM La Cloche Sillohette trail for a Halloween party. Certainly not normal but I am thinking it will be memorable…: 🙂

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