Riding Time and Cardio Workout

[midgetcycler]

If you do intervals, that makes your short amount of time that much more efficient. Here is a workout in Self magazine this month. It can be applied to any sort of cardio you want.

40-minute workout:
Warm up for 5 minutes
Amp up to moderate (you can chat) for 5 minutes
Go easy for 5 minutes
Moderate for 20 minutes
Cool down for 5 minutes

If you are looking for something more difficult, try this 30 minute routine:
Warm up for 5 minutes
Increase speed for 5 minutes to about half your max
Speed up about 10% every 5 minutes for 15 minutes, doing the last 5 minute stretch at top speed
Cool down for 5 minutes