Interval Exercise of the Week - Out of Seat Bike Interval

Posted December 11, 2009 – 1:16 am in: Cycling, Endurance Training, Tennis Fitness

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.