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Intermediate Recumbent Bike Endurance Intervals Workout

If you have a recumbent bike at home, this Endurance Interval Recumbent Bike Workout is a great way to build up your cardiovascular strength and capacity for longer sessions on your recumbent bike.

Sydney Bueckert

Fitness Trainer

CES, FNS, GPTS, NASM-CPT

Wed, Jan 27, 2021

1 min read

Workouts

Sydney Bueckert

Fitness Trainer

CES, FNS, GPTS, NASM-CPT

More from Sydney Bueckert

Workouts Articles

WORKOUT:

OVERVIEW:

If you have a recumbent bike at home, this Endurance Interval Recumbent Bike Workout is a great way to build up your cardiovascular strength and capacity for longer sessions on your recumbent bike. Join Sunny Trainer Sydney as you work through a variety of intervals, constantly increasing your resistance throughout your workout. Finish it all off with some high-intensity Tabata sprints to put your cardiovascular system to the test!

Workout Length	30 minutes
Workout Level	Intermediate
Products Used	SF-RB4954
Trainer	Sydney Bueckert

Workout Details

WARMUP

- Resistance 1 - 1 Minute
- Resistance 2 - 1 Minute
- Resistance 3 - 1 Minute
- Resistance 4 - 1 Minute

WORKOUT

Endurance Intervals – Intensity remains consistent throughout, moderate/high intensity (65-85%)

SET 1

- Resistance 5 - 90 Seconds
- Resistance 4 - 60 Seconds
- Resistance 5 - 90 Seconds
- Resistance 4 - 60 Seconds

SET 2

- Resistance 6 - 90 Seconds
- Resistance 4 - 60 Seconds
- Resistance 6 - 90 Seconds
- Resistance 4 - 60 Seconds

SET 3

- Resistance 7 - 90 Seconds
- Resistance 4 - 60 Seconds
- Resistance 7 - 90 Seconds
- Resistance 4 - 60 Seconds

SET 4

- Resistance 8 - 90 Seconds
- Resistance 4 - 60 Seconds
- Resistance 8 - 90 Seconds
- Resistance 4 - 2 Minutes

HIGH-INTENSITY TABATA CHALLENGE

- Sprint 1: Resistance 8 - 20 Seconds
- Rest - 10 Seconds
- Sprint 2: Resistance 8 - 20 Seconds
- Rest - 10 Seconds
- Sprint 3: Resistance 8 - 20 Seconds
- Rest - 10 Seconds
- Sprint 4: Resistance 8 - 20 Seconds
- Rest - 10 Seconds
- Sprint 5: Resistance 8 - 20 Seconds
- Rest - 10 Seconds
- Sprint 6: Resistance 8 - 20 Seconds
- Rest - 10 Seconds
- Sprint 7: Resistance 8 - 20 Seconds
- Rest - 10 Seconds
- Sprint 8: Resistance 8 - 20 Seconds
- Rest - 10 Seconds