30 Minute Bike Interval

This work out has a 5 minute warm up period, and a 5 minute cool down period. The warm up and cool down periods should be on a low resistance while the main workout is on a higher resistance to challenge you. Depending on the type of upright bike you are riding, the resistance may be different from mine. If you find the resistance is too light feel free to bump it up a little bit. You want to make sure that the resistance is between feeling “somewhat hard” and “heavy (hard)", but it should not be pushing to your maximal exertion.  This is a 30 minute cardio exercise, we're focusing on endurance and being able to get through the entire work out with a challenge. 

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0:00 - 5:00 (Warm up on a low resistance)
5:00 - 6:00 (Resistance 3 or 4 and try to speed up)
6:00 - 8:00 (Resistance 2, maintain a steady pace)
8:00 - 9:00 (Resistance 3/4 and try to speed up)
9:00 - 15:00 (Resistance 2, maintain a steady pace)

15:00 - 16:00 (Resistance 3/4 and try to speed up)
16:00 - 18:00 (Resistance 2, maintain a steady pace)
18:00 - 19:00 (Resistance 3/4 and try to speed up)
19:00 - 21:00 (Resistance 2, maintain a steady pace)
21:00 - 23:00 (Resistance 3/4 and try to speed up)
23:00 - 25:00 (Resistance 2, maintain a steady pace)
25:00 - 30:00 (Cool Down on a low resistance)