Interval Exercise of the Week - Out of Seat Bike Interval

Posted December 11, 2009 – 1:16 am in: Cycling

Here is Ashley Harkleroad performing an out of the seat bike interval. As you can see, you don’t have to make the interval so hard that it becomes a death march.

I have Ash going at about 70 percent of Max. The idea was to have her stretch out her leg, work her calves, and get her heart rate in a zone that would burn some calories.

When performing an interval like this, it is best to keep the bottom of your foot above your toes, kind of like a sprinter in running. This will work your legs differently than when you are riding seated.

Play around with the interval intensity and how many you perform. Personally, for myself, I plan on riding the bike for 20 mins, and then doing 5 of these @ 60 sec per rep. My heart rate goes between 150 to 165 and provides me with a good sweat.

As always, check with a physician before performing this drill.