Cardio Workout: Intervals on the Bike

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Cardio Workout: Intervals on the Bike

October 27, 2008

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.

Source

Source: Corbis Images

8 Comments

sweetchip 4 years 28 weeks

Like spinning a lot, but it needs to be a class for me to push myself. but definately-the spin makes you thin.

ilanac13 4 years 29 weeks

i 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.

ilanac13 4 years 29 weeks

mydiadem 4 years 29 weeks

I 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.

Spectra 4 years 29 weeks

I 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.