8W: Week 1 / Day 2

HIIT time! Hop aboard your bicycle, exercise bike, or preferred alternative form of exercise and do the following cardiovascular workout:

• 5 minute warm-up
• 5 minutes at a hard pace (e.g. 70% of maximum effort)
• 2 minutes at an easy pace (e.g. recovery pace)
• 4 minutes hard pace 
• 2 minutes easy pace
• 3 minutes hard pace
• 1 minute easy pace
• 2 minutes hard pace
• 1 minute easy
• 1 minute hard
• 5 minute cool-down

Note 1: Try to choose a "hard pace" that will enable you to finish the entire workout without your having to reduce the hard pace midway through the workout.

Note 2: Allow yourself a slow enough "easy pace" to enable a good recovery between hard sets.