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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 Eaton

Lead Fitness Instructor

CES, FNS, GPTS, NASM-CPT

Wed, Jan 27, 2021

1 min read

Workouts

Sydney Eaton

Lead Fitness Instructor

CES, FNS, GPTS, NASM-CPT

More from Sydney Eaton

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 Details

INTRO
Warmup
Resistance 1 - 1 min
Resistance 2 - 1 min
Resistance 3 - 1 min
Resistance 4 - 1 min

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

SET 1
Resistance 5 - 90 sec
Resistance 4 - 60 sec
Resistance 5 - 90 sec
Resistance 4 - 60 sec

SET 2
Resistance 6 - 90 sec
Resistance 4 - 60 sec
Resistance 6 - 90 sec
Resistance 4 - 60 sec

SET 3
Resistance 7 - 90 sec
Resistance 4 - 60 sec
Resistance 7 - 90 sec
Resistance 4 - 60 sec

SET 4
Resistance 8 - 90 sec
Resistance 4 - 60 sec
Resistance 8 - 90 sec
Resistance 4 - 2 mins

HIGH-INTENSITY TABATA CHALLENGE
Sprint 1: Resistance 8 - 20 sec
Rest - 10 sec
Sprint 2: Resistance 8 - 20 sec
Rest - 10 sec
Sprint 3: Resistance 8 - 20 sec
Rest - 10 sec
Sprint 4: Resistance 8 - 20 sec
Rest - 10 sec
Sprint 5: Resistance 8 - 20 sec
Rest - 10 sec
Sprint 6: Resistance 8 - 20 sec
Rest - 10 sec
Sprint 7: Resistance 8 - 20 sec
Rest - 10 sec
Sprint 8: Resistance 8 - 20 sec
Rest - 10 sec