Airbike: Moving from Zone 2 to HIIT

Training
1

Good Morning.

I am seeking some guidance.

First off I am 65 years old and lift twice a week following 531 for Beginners. Most of my conditioning has come from walking.

I recently purchased an Airdyne with the intent of eventually using it for HIIT a couple days a week. Since I am just started using it I thought I would build up slowly with Zone 2 before transitioning into HIIT.

My question is after becoming adapted to 45 minutes of Zone 2 riding what would be a good beginners program to begin HIIt on and airbike.

1 Like
2

How about a three minute warm up, followed by a 10 second sprint. Cycle through this three times, close with a three minute cool down.