Free Group Ride
HIIT IT! Interval Training
Ride Contact
Event has already happened.
Hi, fellow pedallers!
Looking for some regular riders who want a short and intense ride that can bring your health and speed up to the next level. I have only done this in the gym, but I want to do it on the road.
The plan is to warm up for 8 miles, SPRINT 30 seconds and rest (easy spin with everyone together) 70 seconds repeating this 3 times, Next 4 minutes easy spin then begin the previous set. Repeat the previous sets, rest 4 minutes and do the sets one more time. In total, you will be sprinting 270 seconds. We will ride back to the start together at a recovery pace
It is all you, so you will not be following anyone's wheel. That is for safety and for your benefit. It is not a race.
If you want to spend a little less or more time sprinting or resting that is no problem. You may wish to do a bit of research on this. I got this workout from Bicycling magazine.
I am using a Tabata timer app (free) which allows me to set the times. I would suggest you download it. We will sync them when we are about to start.
What to Know Before You Go
- Advance registration required. Cancel if unable to attend, to open space for others.
- Must be present at safety briefing to participate.
- Helmets required.
Bicentennial Park
6813-6833 Christensen Road
Tukwila, WA 98188
United States
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