What is the Intense Ride?

Our lead protocol. 2x 20 second sprints. Total time: 8 minutes, 40 seconds. No sweat, no shower.

Intense Ride is a 8 minute 40 seconds exercise which includes two 20 second sprints, a warmup period of 2 minutes at the beginning, a recovery period of 3 minutes after the 1st sprint and a cool down period of 3 minutes after the 2nd sprint.