Interval Foundations
Four weeks of short, hard efforts on a bike or a patch of floor. Twenty to twenty-five minutes.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A stationary bike for the bike days; floor space for the rest. No bike? Every bike day has a floor alternative.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Bike Intervals
Five easy minutes first. Hard is a gear you cannot hold for a minute; easy is spinning the legs out.
Day 2 Floor Circuit
- Bodyweight Squat 4 × 40 sec on, 20 off
- Push-up or Incline Push-up 4 × 40 sec on, 20 off
- Walking Lunge 4 × 40 sec on, 20 off
- Plank 4 × 40 sec on, 20 off
Round the four movements, rest a minute, go again. Four rounds is the whole session.
Day 3 Long Intervals
Longer efforts at a lower gear than the short ones. The last two minutes should still be even.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.