all right hi guys when I introduce you to a bike a stationary bike called Carol
Carol a I because it's powered by artificial intelligence and it's a bike
that is meant for high-intensity interval training or hip strain as you
might have heard and the advantage of this bike is that you can do your
workout in approximately eight minutes which is not that much shorter than
other hit workouts but the interesting part of Carol is that the actual work
did you put in meaning the amount where you have high intensity is only two
times twenty seconds so that's 40 seconds of work with some warm-up some
recovery and some cool down afterwards so only 40 seconds of work but based on
the scientific scientific evidence that's behind Carol the impact meaning
they'd be health benefits and the benefits in terms of performance are the
same as if you go for a 45-minute run or do other types of exercises that might
take you much longer so then I start to 20-second intense workout as they call
it two times 20 seconds sprints and in the beginning you warm up for two
minutes and then very low intensity at about 10 watts or so now the interesting
part is or the purpose of of Carol really is to empty your muscles glycogen
stores in those two times 20 seconds and that really is what is the whole benefit
of that bike to empty those glycogen stores through Supra maximum intensity
type of workout so much intense about higher intensity then he
would typically get them so right now and pedaling and I have barely any
resistance whatsoever so it's very light but once I finished my warmup
and I have to start the sprint the resistance increases within a second
it's really quick and then you feel like you're paddling in in month now the cool
thing is because you're the intensity is so short your heart rate goes up so slow
or with such a delay and becomes really quick that you don't sweat so you can do
this in a suit in the office time in my home office right now and you can do
this without even sweat at very low pace and in a about half a minute it's not
like a go but only we're 20 seconds keep that amount so we got 10 seconds in a
bit the screen is gonna turn red indicating for me that I have to run for
my life
that way
oh that was the first fret Herod went up to about 160 165 no recovering
for three minutes again pedaling slow 10 to 12 watts
and in two and a half minutes we go again and again see this see this stuff
because you cannot sustain them and that's how to put for very long but then
again it's only 20 seconds so by using camera three times 40 seconds a week you
can also improve your vo2 max and that's the reason why I'm doing this because I
want to improve my CrossFit performance in some days off the idea is to sprinkle
these bike rights into my routine to improve my overall performance and in
fact on days where I don't have time to go workout because I don't have an hour
or one and a half that it takes me I always had a few minutes to get those
writing in with 15 seconds this is gonna stir up I won't lie
that drew assistance ramps up the last in terms of seconds it's proved well
that's what it takes to empty of glycogen reserves so you can see on the
blue line of the red line that's the first sprint in the second sprint and as
you can tell the red one the second one was much lower than the first one simply
because well next we're already getting tired that's what it lets care about
they're gonna trust what you doing my safety right and here the results so I
didn't beat my score from yesterday which was 1191 watts today had 1138 put
it was still okay I'm I heard it was lower than yesterday and I feel pretty
good about