Bike Interval Training for Beginners

This How-to on bike interval training for beginners will be of great help if you are new to interval training. With this workout, you won't have to fiddle with an app or programs on the cardio equipment. This workout is as effective as any hyper-managed interval plan, but without the headaches. You can also do it outside if desired.

Why Bother with Intervals?

Our bike interval training for beginners plan is worthwhile to learn because it offers many more benefits than traditional cardio. With interval cardio, your heart rate will be elevated higher than most people ever achieve with traditional, or steady-state cardio (the type where you don't change your speed much during the workout). Interval cardio burns more calories once the workout is completed than traditional cardio does. Interval cardio is better at training your strength and your power. It also tends to go by faster, which is a plus if you're not a huge cardio fan.

bike interval training for beginnersOur bike interval training for beginners is so easy to follow, you'll wonder why you didn't try it sooner!

The Bike Interval Training for Beginners Workout

Step 1.  Pick your length - We suggest a 20-minute session to start off.

Step 2.  Each time we say sprint, you do: "sprint steps." That could be pumps of a pedal on a bike or elliptical, or steps of your feet while sprinting, or steps if you're climbing stairs! If you can't do any of that, you can do lunge steps, squats, or push-ups. If you're using a machine, crank up the resistance and still try to "sprint." The act of trying to sprint, even if you're not actually going fast, really torches those calories. Each foot movement counts as "1."


Next, Choose Your Type of Bike Interval Training for Beginners

Gets Bored Easily  Do 40 "sprint steps" at any point 8 times during your 20 minute workout.

Middle of the Road:  Do 80 "sprint steps" at any point 6 times during your 20 minute workout.

Bang it Out:  Do 120 "sprint steps" at any point 4 times during your 20 minute workout.


Don't Miss the Warm-up!

Be sure to perform your first 5 minutes of each workout at a moderate pace before you dive into your intervals. You also will want to add a 5 minute easy-paced cooldown at the end.


Let us know how you like it!

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