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.

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Workouts

a person is pedaling a recumbent bike

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

 

COOLDOWN

- Cooldown - 2 Minutes

 

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