Exercise library
Stationary Bike Intervals
Cardio · Cardio
Generic cardio demo. Follow the steps below for this exact exercise.
CardioCardio
Alternating hard efforts and easy spinning on the bike, a time-efficient way to build fitness.
- Difficulty
- Moderate
- Tracking
- Measured in time
Muscles worked
CardioQuadsGlutesCore
Equipment
Bike
How to do it
- Warm up with five minutes of easy pedalling.
- Raise the resistance and pedal hard for 30 to 60 seconds at an effort you could not hold for long.
- Drop the resistance and spin easily for twice as long as the hard effort.
- Repeat for the planned number of intervals, then cool down with easy spinning.
Coaching cues
- Stay seated with a strong core rather than bouncing in the saddle.
- Cut the session short if you cannot hold the same effort as your first interval.