For this week’s Workout Wednesday, Ironman 70.3 pro Antoine Jolicoeur Desroches brings you a fun and intense short bike interval workout. Hop on the trainer and get your heart rate up with the following set:

10 x 4 min as:

  • 10 seconds all-out, 50 seconds rest
  • 20 seconds all-out, 40 seconds rest
  • 30 seconds all-out, 30 seconds rest
  • 40 seconds all-out, 20 seconds rest

After each set, there is no rest. Once you finish the final 20 seconds of rest, you jump right back into the set. This is an aerobic workout and the total set lasts for 40 minutes, making it a quick workout to fit in during your busy week. Be sure to add as much warm-up and cool-down as needed.

Desroches adds, “No matter how fit you are, you can still do the workout.” Since you’re not looking to hit specific watts for the all-out intervals, your effort will improve as your fitness improves throughout the season.