Hip-Hop Short Interval High Intensity Workout
- Katie Lothrop
- Jan 31, 2021
- 2 min read
Warm-Up
1 min: Flat road. RPM 90-110
6 sets of 5 second jumps (5 seconds out of the saddle, 5 seconds in the saddle = 1 set)
3 min: Add 1 gear. RPM 100-110
1 min: flat. Add 4 gears. RPM of 70+
1 min: Drop back to Flat Road RPM 80-100
Workout
First Small Hill Climb ~ 11 mins
1 min: Sitting Climb. RPM 90. Increase gears by 3
1 min: Sitting Climb. RPM 85. Increase gears by 1
1 min: Sitting Climb. RPM 85. Increase gears by 1
2 min: Standing Climb. Increase gears by 2. Add a gear every 1 minutes. RPM 70+
1 min: Sitting climb. Add 1 gear. RPM 70+.
1 min: Add 2 gears. RPM 60+. (8,9)
1 min: Standing Climb. Add 1 gear. RPM 60+. (10)
1 min: Add a gear
1 min: Sitting Climb Recovery. Drop 5 gears. RPM 60+.
1 min: Recovery - Flat Road, ease back into 80+ RPM.
12 sets of 5 second jumps
Sprint Intervals ~ 15 mins
6 x 30 seconds on, 30 seconds off. Add 5 gears. RPM 70-90.
1 min rest, standing climb
2 min standing climb +4 gears 70 RPM
6 x Add 5 gears. 30 seconds. RPM 80-100.
1 min rest, standing climb
2 min standing climb +3 gears 60 RPM
Tabata Intervals ~ 23 mins
8 x 20 seconds on / 10 seconds off standing push RPM 80 +5 gears from flat
1-minute recovery
8 x 20 on / 10 second off sitting push RPM 100 +4 gears
1-minute recovery
4 x 40 on / 20 off standing push RPM 80 +5 gears from flat
1-minute recovery
4 x 40 on / 20 second off sitting push RPM 100 +4 gears
1-minute recovery
60-second push at maximum effort + 5 gears, RPM 100
1 min recovery
Stretching ~ 10 mins
If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.
2 min: Stretch calves on bike, 1 min each side
2 min: Standing Quad Stretch, 1 min each side
2 min: Standing Glute Stretch, 1 min each side
1 min: Downward Dog
2 min: Hip Flexor Lunges, 1 min each side
2 min: Forward Fold, 1 min each side
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