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There is nothing better than a pounding heart and a face wet with sweat after you overcome the last climb, working out on an exercise bike. A sense of accomplishment and a sense of strength make sustained interval training worth every minute of hard work.

And because you can easily adjust all the variables that create stress and allow you to recover, exercise bike classes are a great way to practice interval training (HIIT), says professional fitness specialist Emily Booth (Emily Booth).

To properly organize interval training on an exercise bike, use our tips.
Advantages of interval training on an exercise bike

High-intensity interval training (HIIT) is a training method that involves alternating short periods of maximum effort with periods of rest. The use of this method when practicing on an exercise bike helps to increase endurance and strength.

In addition, it is a good option if you want to avoid excessive loads. “When you practice HIIT on an exercise bike, you get the same benefits, but without excessive stress on the joints, which makes the classes well suited for people of any age,” says senior master instructor Lauren “Lolo” Wilson.

Other benefits are improved blood circulation, increased calorie burning in a short period of time, and more efficient post-workout calorie burning.

Tips for organizing a workout

Before you get into the saddle, remember a few basic guidelines that apply to all levels of physical fitness. These tips will give you more motivation to start a steady workout on an exercise bike.

At first, be calm. Whether you’re a beginner or returning to training after a break, the best thing to do is relax. HIIT interval training is very demanding, so it’s important to start slowly, says Booth.

Think about quality, not quantity. “Ideally, you should start with one or two workouts a week that last 30 to 45 minutes,” says Wilson. When you feel ready to add more, focus on consistency. After 3-4 weeks, Wilson recommends increasing the number of sessions to 2-4 times a week for 45-60 minutes each.

No matter how much you want to immediately move on to more complex loads, if you spend enough time warming up, it will affect the quality of the entire workout for the better. Stretch well for 10 minutes before increasing the load, says Booth.

Focus on periodicity. To get the full benefits of HIIT interval training, it’s important to practice sessions with the right frequency, says Booth. You will need a full recovery between sessions, and you should never schedule your next session as early as the next day.

Try a workout for beginners

Pedaling is easy, but it’s always important to have a workout plan, says Booth.

According to this program, you will increase the speed and load, so you may have to experiment with both until you find a pace that you can sustain for one minute. It should be difficult, but doable.

How you increase your load and speed (rpm) will depend on your fitness level. The speed can be increased by 10-20 revolutions per minute, but on average maintain a pace of 60 to 90 revolutions, depending on the load and interval.


Step 1: Warm up

Keep pedaling, gradually increasing your heart rate for 5 minutes.

You should feel your heart racing and your body warming up, but don’t strain yourself so much that it’s difficult to speak.

Step 2: Alternating exercise and relaxation

After the warm-up, increase the load and speed, work with maximum effort for 1 minute.

Recover at the warm-up pace for 2 minutes.

Continue to alternate 15-minute difficulty periods.

Step 3: Cool Down

Reduce your heart rate by easily pedaling for 5 minutes.


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