On a 25-minute clock, 5 rounds of:
Bike for 50 seconds, rest 10 seconds
Bike for 40 seconds, rest 20 seconds
Bike for 30 seconds, rest 30 seconds
Bike for 20 seconds, rest 40 seconds
Bike for 10 seconds, rest 50 seconds

Notes: As written, this workout is completed using the C2. I tried it at home using the assault bike.  There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress -- athlete should vary intensity as the intervals change. When the work times are shorter, push harder.

Total Distance: 9.3km
Total Calories: 210 

Sunday 180107