Aerobic Threshold Intervals
On the 0: 24 Calorie Assault Bike
On the 3: 18 Calorie Assault Bike
On the 5: 12 Calorie Assault Bike

On the 7: 24 Calorie Assault Bike
On the 10: 18 Calorie Assault Bike
On the 12: 12 Calorie Assault Bike

On the 14: 24 Calorie Assault Bike
On the 17: 18 Calorie Assault Bike
On the 19: 12 Calorie Assault Bike

Notes: Workout should be steady pace completed at a moderate intensity. For me, I can hold a comfortable 63-65-rpm pace, which generates around 13-15 calories per minute. For the rounds of 12, I can ride at a 70+ rpm pace, which is around 18 calories per minute. 24 calorie rounds were about 1 minute 40 each, 18 calorie rounds about 1 minute 15 and 12 calorie rounds were done in about 40 seconds. Try this RX'd next time out (27-21-15 calories).