Target reps | 15-25 KB swings each minute. 10-15 calories on the bike each minute for ladies. 12-20 calories on the bike each minute for the guys.

Today’s workout becomes intense quickly. At first, you will feel as if you’re in full control, and can move at a fast rate. Then, about halfway through the second minute, you will feel the fatigue set in. The first 1:00 is a trap, though, so understand that you’re not half way done with this workout until you complete the round of 2:00.

Ensure you pick a pace on the bike in the first 1:00 that you can potentially hold for the final 3:00. A good place to look at is either your RPMs or wattage. If in the first round you hold 70 RPMs, then you should be at 70 or very close to it in the final 3:00. You don’t want to rip the first minute at 80 RPMs and then barely be able to hold 60 RPMs in the final 3:00. Just remember that when selecting this pace, the first 1:00 is going to feel very easy, so a good pace should feel like you’re going slower than you want to.

Push your sets on the KB swings today. You don’t need to pace these as much as you would the bike. Hold on for big sets and when you feel as if you could only do a few more, put it down for 10 seconds and pick it back up.

The KB swing is a good place to breathe in today’s workout. Rather than gripping and ripping these, try to find a pace that allows you to stay in control and calm your breathing before having to go back on the bike.