Exercise Bike Sprint Intervals Workout

Exercise Bike Sprint Intervals Workout

WORKOUT:

Overview:

If sprinting on your exercise bike is new to you, this 20-minute bike sprint interval workout will be a good way for you to slowly add max effort sprints to your workouts. Built into this workout are 6 max effort sprints. Each sprint will be either 20, 10, or 5 seconds in length. After each sprint there will be a recovery period so you can rest to be better prepared to push yourself for the next sprint. Each sprint should be performed in a riding position you feel the most stable. Choose a medium resistance level so you can keep your cadence high while stimulating the muscles in your lower body to provide maximum force to the pedals. A resistance that is to low will keep you from reaching your max cardiovascular effort. A resistance to high might cause you to fatigue to soon and make recovery more difficult between sprints. Don’t forget to warm up well prior to starting your first sprint so your neuromuscular system is primed to respond at max effort.


Workout Details

6 Minute Warm Up Ride

Sprints

  • 20 second sprint
    • 40 second recover
  • 10 second sprint
    • 50 seconds recover
  • 5 second sprint
    • 2-minute recover

Round 2

  • 20 second sprint
    • 40 second recover
  • 10 second sprint
    • 50 seconds recover
  • 5 second sprint
    • 2-minute recover

Round 3

  • 20 second sprint
    • 40 second recover
  • 10 second sprint
    • 50 seconds recover
  • 5 second sprint
    • 2-minute recover

2 Minute Cool Down

 

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  • Carol Martell

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