Often overlooked at the gym in favor of equipment that requires you to stand, the exercise bike can still offer a powerful caloric burn and a great cardio workout. Intervals on the bike do both while also working to tone your legs. The trick when working out on an exercise bike is to make sure you have the machine set with enough resistance that you will not pedal yourself off the bike but not so much that you aren't able to sprint.
I've been doing interval sprints on the exercise bike. Not only does mixing up the pace challenge my heart and lungs, but interval bike workouts also prevent boredom while pedaling but going nowhere. To see the workout, read more.
| Time | RPE* | |
| Warmup | 0:00-5:00 | 3 |
| Sprint | 5:00-5:30 | 7-8.5 |
| Recover | 5:30-6:30 | 3-5 |
| Sprint | 6:30-7:00 | 7-8.5 |
| Recover | 7:00-8:00 | 3-5 |
| Sprint | 8:00-8:45 | 7-8.5 |
| Recover | 8:45-9:45 | 3-5 |
| Sprint | 09:45-10:30 | 7.0-8.5 |
| Recover | 10:30-11:30 | 3-4 |
| Sprint | 11:30-12:30 | 7-8.5 |
| Recover | 12:30-13:30 | 3-4 |
| Sprint | 13:30-14:30 | 7-8.5 |
| Recover | 14:30-15:30 | 3-4 |
| Repeat minutes 5:00-15:30, through to 26:00 | ||
| Cooldown | 26:00-31:00 | 3 |
*RPE = Rate of perceived exertion (for explanation click here)
Print this workout and take it to the gym. Don't forget to stretch your quads and hamstrings after riding.
Rick Owens
Princesse Tam-Tam
Dwell
I swear by spinning!
1I'm going to try this tomorrow I think. I've been mixing in bike workouts to take some of the pain out of running and I get SO bored.
2I usually do the interval program on the bikes at the gym. They're pretty good and sort of close to this one, actually. I will try this one as a nice change of pace from my usual program.
3I swear by this. I was a runner/sprinter for a long time until foot and knee pain forced me to do something lower impact (probably for good). Intervals on anything is the best way to get a good workout in only 30 minutes, and I love the bike. I also work in a section of 'butt lifted' sprints around the 15 minute mark for 4 of my sprint intervals. Basically you just lift your butt off the seat but don't stand all the way. Its a great way to get toned without bulk. I noticed after my injuries forced me to use the bike I maintained my weight just as well overall and my thighs were smaller.
4i do at least an hour on the bike every day and i always wonder if people thing that i'm taking the easy way out since i'm 'sitting' during that part of my workout but honestly, i think that i've got a 'leg up' on them so to speak since you don't realize how great of a workout you can get from that. it's a cardio workout so that's good for you and i have KILLER calves.
i never thought about doing intervals like this - but i do put sprints into my workout every 10-15 minutes or so, just to make sure that i'm not getting 'too comfortable.
5Like spinning a lot, but it needs to be a class for me to push myself. but definately-the spin makes you thin.
6Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.