Intervals on the airdyne are an effective way to push the intensity.
The goal of this workout is to hit 450 calories on the airdyne.
The work to rest cycle is 1:1 with one minute intervals. A minute on and a minute off is the name of the game for this workout. You are done this workout when you get 450 calories on the air dyne. It is very similar to Heathers Gym Airdyne Test, but a touch tougher.
Finish this in as few cycles as possible. Pacing here is key because the rest cycles are relatively short and the cumulative work cycles will have you begging for a reprieve. Good luck and let me how you make out by commenting below.