Here is a quick but yet effective cardio workout when time is limited. This template can be used for any type of cardio equipment or even taken outdoors and applied to running, rowing, swimming etc. This particular session was performed last week on a stationary bike.
Progressive Warm-up:
minute 1:00 - 50 Watts - 75 RPM
minute 2:00 - 75 Watts - 80 RPM
minute 3:00 - 100 Watts - 85 RPM
minute 4:00 - 125 Watts - 90 RPM
minute 5:00 - 150 Watts - 100 RPM
Interval Work: (1:1 work to rest ratio)
:30 work - MAX RPM at 200-350 Watt range
repeated x 4 rounds
:30 recovery - <75 RPM x 4
Recovery:
5 minute: Easy ride at 50-100 Watts and <75 RPM
Total time on bike: 14:00
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