Bike/plyo workout....oh my

Here is a workout i did using my spin bike. You could use any type of stationary bike, spin, upright, recumbent.

                   Team Knight Fitness

Upright or spin bike workout

This interval plan is based on your rate of perceived exertion (RPE) Monitor your RPE with the cues below.

Level                           RPE                     Time

5                                   1-2                        0-5

8                                   3-4                        5-8

2                                   5-6                        8-9

6                                   10                         9.30

6                                   3-4                        9.30-10

6                                  10                         10.30-11

6                                  3-4                        11-.30-12

12                                  9                          12-13

Squat jumps                                              13.30-14

2                                    5-6                       14-15

8                                    10                        15.30-16

8                                    3-4                       16.30-17

8                                    10                        17.30-18

8                                    3-4                      18.30-19

14                                    9                        19-20

Jumping lunge                                          16.30-17

2                                    5-6                      17-18

10                                  10                        18.30-19

10                                  3-4                      19.30-20

10                                  10                        21.30-22

10                                  3-4                       22.30-23

15                                  5-6                       23-24

Squat thrusts                                             24.30-25

2                                    3-4                      25-26

Frog Jumps                                               26.30-27

2                                    3-4                      27-28

Plyo Jacks                    28.30-29

3                                   1-2                       29-30                 

                                 

RPE- How it feels

1-2- No effort, like watching tv

3-4- gentle effort, like taking a stroll

5-6- moderate to strong effort

7-8- strong to challenging effort

9- very challenging

10- all out effort

Have fun (well as much as you can while sweating)!!