Interval Foundations
Four weeks of short, hard efforts on a bike or a patch of floor. Twenty to twenty-five minutes.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner to Intermediate
- Gear
- A stationary bike for the bike days; floor space for the rest. No bike? Every bike day has a floor alternative.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Bike Intervals
Five easy minutes first. Hard is a gear you cannot hold for a minute; easy is spinning the legs out.
Day 2 Floor Circuit
- Bodyweight Squat 4 × 40 sec on, 20 off
- Push-up or Incline Push-up 4 × 40 sec on, 20 off
- Walking Lunge 4 × 40 sec on, 20 off
- Plank 4 × 40 sec on, 20 off
Round the four movements, rest a minute, go again. Four rounds is the whole session.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Quadriceps · Chest · Abdominals
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A stationary bike for the bike days; floor space for the rest. No bike? Every bike day has a floor alternative. Train 2 or 3 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Interval Foundations” lands in your calendar. No new sessions arrive after it. Get all 4 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.