Cycling interval

Starting Position 1. Adjust the seat height so your knee is slightly bent when the pedal is at its lowest point. 2. Sit on the saddle and place your feet securely on the pedals. 3. Grip the handlebars lightly and keep your back straight. During the Exercise 1. Warm up at a comfortable pace for a few minutes. 2. Pedal as fast as you can with high resistance for a short period (e.g., 30 seconds). 3. Reduce the speed and resistance to recover for a longer period (e.g., 1 to 2 minutes). 4. Repeat this cycle of high intensity and recovery. Breathing Tips Breathe deeply and rhythmically. Exhale strongly through your mouth during the high-intensity intervals, and take slow, deep breaths through your nose during recovery.