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Rifle has been categorised as a neuromuscular workout. The focus is on short but very high intensity intervals. Your going to be taxing your musculoskeletal system more than your metabloic system during the 30 second efforts. The key is to give each 30 second sprint everything you have. Use the power targets as a guide and aim to increase the power for each sprint interval.
Use the 15 seconds before each sprint interval to slowly build your power and select the gear you want to use during the 30 second sprint.
Rifle has been categorised as a neuromuscular workout. The focus is on short but very high intensity intervals. Your going to be taxing your musculoskeletal system more than your metabloic system during the 30 second efforts. The key is to give each 30 second sprint everything you have. Use the power targets as a guide and aim to increase the power for each sprint interval.
Use the 15 seconds before each sprint interval to slowly build your power and select the gear you want to use during the 30 second sprint.
Description | Time | Target Power | Intensity | Kcals |
---|---|---|---|---|
Warmup - Easy | 01:00 | 99 Watts | 7 kcals | |
Warmup - Easy | 01:00 | 117 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 126 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 162 Watts | 3 kcals | |
Warmup - Steady | 00:45 | 135 Watts | 7 kcals | |
Warmup - Hard | 00:30 | 180 Watts | 6 kcals | |
Warmup - Moderate | 01:00 | 153 Watts | 10 kcals | |
Warmup - Hard | 00:15 | 198 Watts | 3 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 216 Watts | 4 kcals | |
Warmup - Easy | 02:00 | 117 Watts | 15 kcals | |
Select you sprint gear | 00:15 | 162 Watts | 3 kcals | |
SPRINT !! | 00:30 | 360 Watts | 12 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Tick over | 02:00 | 126 Watts | 17 kcals | |
Select you sprint gear | 00:15 | 162 Watts | 3 kcals | |
SPRINT !! | 00:30 | 360 Watts | 12 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Tick over | 02:00 | 126 Watts | 17 kcals | |
Select you sprint gear | 00:15 | 162 Watts | 3 kcals | |
SPRINT !! | 00:30 | 360 Watts | 12 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Tick over | 02:00 | 126 Watts | 17 kcals | |
Select you sprint gear | 00:15 | 162 Watts | 3 kcals | |
SPRINT !! | 00:30 | 360 Watts | 12 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Tick over | 02:00 | 126 Watts | 17 kcals | |
Select you sprint gear | 00:15 | 162 Watts | 3 kcals | |
SPRINT !! | 00:30 | 360 Watts | 12 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Tempo pace | 10:00 | 144 Watts | 95 kcals | |
Select you sprint gear | 00:15 | 162 Watts | 3 kcals | |
SPRINT !! | 00:30 | 360 Watts | 12 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Tick over | 02:00 | 126 Watts | 17 kcals | |
Select you sprint gear | 00:15 | 162 Watts | 3 kcals | |
SPRINT !! | 00:30 | 360 Watts | 12 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Tick over | 02:00 | 126 Watts | 17 kcals | |
Select you sprint gear | 00:15 | 162 Watts | 3 kcals | |
SPRINT !! | 00:30 | 360 Watts | 12 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Tick over | 02:00 | 126 Watts | 17 kcals | |
Select you sprint gear | 00:15 | 162 Watts | 3 kcals | |
SPRINT !! | 00:30 | 360 Watts | 12 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Tick over | 02:00 | 126 Watts | 17 kcals | |
Select you sprint gear | 00:15 | 162 Watts | 3 kcals | |
SPRINT !! | 00:30 | 360 Watts | 12 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Tick over | 01:30 | 99 Watts | 10 kcals | |
Warm down | 05:00 | 108 Watts | 36 kcals |