Interval Training on a Stationary Bike at Home

If you have recently made a New Year’s Resolution in 2020 to improve your fitness – congratulations!

Yes, it’s February, and a lot of us are already struggling to stick with our workout goals. Maybe you’ve hit a speed bump here and there too. Or maybe you’ve been going strong since January 1st and are ready for a new challenge.

Either way, here you are. You’ve heard about interval training as a great method for improving your health, so you want to know what it is and how to get started using your stationary cycle.

Here’s what you need to know.

Why is Interval Training Good for You?

Interval training on an exercise bike offers a ton of health and fitness benefits compared to training at a steady, even pace of lower intensity. Here are some of those benefits:

  • – Burns more calories
  • – Increases aerobic capacity
  • – More fat burned in less time
  • – keeps workouts interesting
  • – doesn’t require fancy equipment

What is Interval Training?

Interval training is a simple concept: you alternate short bursts of moderate or intense exercise with longer bursts of exercise at an easier pace. You can stop completely and rest if you absolutely need it, but the goal is to do the workout non-stop. If you find yourself struggling to keep pedaling during the “easy” intervals, then you might be pushing too hard.

These beginner workouts use low levels of speed and resistance. But you can pedal slower or use only the easiest resistance level (Level 1) if these are too hard. And of course, you can increase the speed and resistance once these workout settings become too easy for you.

The idea is to pick speeds and resistance levels that challenge you while still allowing you to complete your workouts without stopping.

Interval Training Example Workouts

Okay, are you ready to get started?

Here are three beginner interval training workouts you can do at home on your stationary bike. Start with the Easy 20-minute workout before jumping into the more challenging ones. After you’ve completed all of these workouts without stopping, you can then slightly increase the intensity for an additional challenge. But allow yourself to ease into it for the first month.

Level: Easy (20 minutes total)

Start with the easiest resistance level that your stationary cycle allows, typically “Level 1” out of 20 levels.

  • Warmup: pedal at 50 rpm for 5 minutes
  • Interval 1: pedal at 80 rpm for 30 seconds
  • Interval 2: pedal at 60 rpm for 2 minutes
  • Repeat intervals (5 times total)
  • Cool down: pedal at 50 rpm for 2-3 minutes

Level: Medium (25 minutes total)

  • Warmup: pedal at 50 rpm on Level 1 for 5 minutes
  • Interval 1: pedal at 60-70 rpm on Level 3 for 1 minute
  • Interval 2: pedal at 60-70 rpm on Level 1 for 2 minutes
  • Repeat intervals 5 times total
  • Cool down: pedal at 50 rpm on Level 1 for 5 minutes

Level: Difficult (30 minutes total)

  • Warmup: pedal at 50-60 rpm on Level 1 for 5 minutes
  • Interval 1: pedal at 90-100 rpm on Level 2 for 1 minute
  • Interval 2: pedal at 60-70 rpm on Level 1 for 3 minutes
  • Repeat intervals 5 times total
  • Cool down: pedal at 50 rpm on Level 1 for 5 minutes

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