I'd like to begin by saying I have a seriously difficult time getting myself to workout — especially in the winter in NY. So, when I do manage to peel myself out of bed and trek to the gym onto some sort of exercise equipment, I want to make sure I'm getting the most bang for my buck. Or, ya know, the best workout I can for what little time I'm able to commit that day. And since I miss riding my bike for fitness, I just skip on over to a stationary bike to put some pedal to the metal.
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 keeping your bicycle body fit. As long as you mix this 30min interval workout with some great tune's, you're set to go!
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
*RATE OF PERCEIVED EXERTION
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