While it's often overlooked at the gym, the exercise bike can help you burn tons of calories and tone your legs. When working out on a stationary bike, the trick is to make sure you have the machine set with enough resistance. This way, you won't pedal yourself off the bike, but you'll also be able to sprint when necessary, which can make for a great interval workout.
Mixing up the pace challenges the heart and lungs, but interval bike workouts also prevent boredom while pedaling on a road to nowhere. Keep reading to check out this interval workout.
| Time | RPE* | Notes |
|---|---|---|
| 0:00 - 5:00 | 3 | Warmup |
| 05:00 - 05:30 | 7 - 8.5 | Sprint |
| 05:30 - 06:30 | 3 -5 | Recover |
| 06:30 - 7:00 | 7 - 8.5 | Sprint |
| 07:00 - 8:00 | 3 - 5 | Recover |
| 08:00 - 08:45 | 7 - 8.5 | Sprint |
| 08:45 - 09:45 | 3 - 5 | Recover |
| 09:45 - 10:30 | 7 - 8.5 | Sprint |
| 10:30 - 11:30 | 3 - 4 | Recover |
| 11:30 - 12:30 | 7 - 8.5 | Sprint |
| 12:30 - 13:30 | 3 - 4 | Recover |
| 13:30 - 14:30 | 7 - 8.5 | Sprint |
| 14:30 - 15:30 | 3 - 4 | Recover |
| 15:30 - 16:00 | 7 - 8.5 | Sprint |
| 16:00 - 17:00 | 3 - 5 | Recover |
| 17:00 - 17:30 | 7 - 8.5 | Sprint |
| 17:30 - 18:30 | 3 - 5 | Recover |
| 18:30 - 19:15 | 7 - 8.5 | Sprint |
| 19:15 - 20:15 | 3 - 5 | Recover |
| 20:15 - 21:00 | 7 - 8.5 | Sprint |
| 21:00 - 22:00 | 3 - 4 | Recover |
| 22:00 - 23:00 | 7 - 8.5 | Sprint |
| 23:00 - 24:00 | 3 - 4 | Recover |
| 24:00 - 25:00 | 7 - 8.5 | Sprint |
| 25:00 - 26:00 | 3 - 4 | Recover |
| 26:00 - 30:00 | 3 | Cooldown |
*RPE = Rate of perceived exertion (for explanation click here [1])
Print this workout [2] so you can take it to the gym!