Gym bay · 3×20s
Gillen 10
PMID 27115137. Original was a bike. 60 seconds of true work.
Ten minutes, bike or rower empty.
Other venue: Home floor
Inputs
- Bike, rower, or ski-erg
- Timer
Rounds
- 2:00 easy spin.
- 20s all-out.
- 2:00 easy. Twice more.
- 3:00 cooldown.
Do not add a fourth sprint. The paper was three.
Chest pain, unusual shortness of breath, dizziness, or a known uncleared heart / metabolic / renal condition: stop. Get clearance. Unsupervised HIIT is not cardiac rehab.