Bike Interval Training

New Bike Interval Training Workout: The 40/30/20. No Peloton required!

Sick of your usual bike interval training - or not sure how it works? This workout can be performed on an exercise bike, a bike outdoors, on an elliptical, on a treadmill, or running outdoors.

bike interval trainingOur bike interval training workout will be sure to turn up the heat for your cardio!

Let's Get Some Definitions Straight.

The warm-up should be easy enough that you could comfortably talk during it. Exertion scale: about 4 out of 10.

The sprint should be hard enough that you feel like it's gonna kill you. Exertion scale: about 9 out of 10.

The active recovery should be slow enough that you can regain your breath before the next sprint. Exertion scale: about 3 out of 10.


The Bike Interval Training Workout

min. 0:00 - 5:00  warm-up

min. 5:00 - 5:40  sprint

min. 5:40 - 7:00  active recovery

min. 7:00 - 7:40  sprint

min. 7:40 - 9:00  active recovery

min. 9:00 - 9:30  sprint

min. 9:30 - 11:00  active recovery

min. 11:00 - 11:30  sprint

min. 11:30 - 13:00  active recovery

min. 13:00 - 13:20  sprint

min. 13:20 - 15:00  active recovery

min. 15:00 - 15:20  sprint

min. 15:20 - 17:00  active recovery

min. 17:00 - 20:00  cooldown

Why perform bike intervals?

A bike interval training workout is a wonderful way to maximize the time you spend working out. 

Interval training helps make cardio less boring, for one. Interval training allows you to burn more calories than you would doing steady pace cardio. It works because when you interval train you will burn more calories after the workout is complete for up to the next 24 hours after your session!

Doing intervals on a bike is low impact on the body. The bike also allows for you to vary your intensity quickly to maximize your results from the intervals. It's easy on joints and can be done no matter what the weather if you have an indoor stationary bike. 

Avoid performing intervals more often than 2-3 times per week, as they can create overtraining when done too often.

This workout will boost your endurance and provide a fat-burning interval stimulus. It's also low-impact in case you're dealing with creaky joints or you just need a day that's gentler on impact. Because the intervals get shorter as the workout progresses, you  will be motivated to push hard. Have fun!

Would you like help coming up with new bike interval training workouts?

At Home Bodies we can create customized cardiovascular routines for you, no matter what your goal - whether it's competition, weight loss, or improving heart health. Get a Price Quote today.

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