HIIT on the bike

[ThePhantom]

So I've started doing HIIT on the bike.
1-3 min = warm up at 75rpm
every 30 sec i change between an all out sprint (around 145-150rpm) and normal (80-90 rpm). Am I doing it correctly?
Last 2 min I warm down at around 90rpm

Am I doing this correctly? I do this for 20 min. I've done it twice, once last week and once today and Ive burned 119 calories and 117 calories respectively.

Is that how its supposed to be done? Cheers

btw, the bike i used, im not sure how to set it to amke it harder to peddle. its got fat burner option, eendurance option, strength option but what should i be looking for to set it so its harder to peddle? Cheers

[swanso5]

that is the way to do it...

can you increase the pedal resistance to make it harder? this way all you need to do is increase that and aim to reach the same rpm's eveytime for each interval