{"id":1625,"date":"2019-03-27T09:00:41","date_gmt":"2019-03-27T09:00:41","guid":{"rendered":"https:\/\/www.raceatyourpace.com\/?p=1625"},"modified":"2019-03-27T09:00:41","modified_gmt":"2019-03-27T09:00:41","slug":"3-stationary-bike-workouts-the-best-cycling-challenges-for-exercise-bikes","status":"publish","type":"post","link":"https:\/\/www.raceatyourpace.com\/3-stationary-bike-workouts-the-best-cycling-challenges-for-exercise-bikes\/","title":{"rendered":"3 Stationary Bike Workouts \u2013 The Best Cycling Challenges for Exercise Bikes"},"content":{"rendered":"

Stationary bikes are a great piece of equipment for people of all fitness levels and experience. They\u2019re a popular choice for those wanting a solid cardio workout and are often utilised by beginners and competent athletes alike to build strength in the legs as well as increase cardiovascular endurance.<\/p>\n

They\u2019re also ideal for those who are recovering from injury as they are relatively low-impact, especially when you compare them to the impact of treadmills and other cardiovascular machines, which is crucial if you have any difficulties with your knees or hips.<\/p>\n

However, just getting on the bike and pedalling for the sake of it can soon become pretty tedious. You\u2019ll find it to be extremely repetitive and are likely to lose all motivation fairly quickly. Instead, in order to get the most out of your training, it\u2019s advised you have a planned workout in mind so that you have an internal goal you\u2019re aiming to achieve. It\u2019ll act as an incentive to continue to get on the bike and push you all the way throughout each ride.<\/p>\n

So whether you\u2019re looking to add some diversity to your training schedule, are getting into fitness for the first time, are wanting to burn some calories, or are looking for new workouts to take your training to the next level, here we\u2019ve explained some of our favourite stationary cycling challenges that people of all capabilities can partake in.<\/p>\n

Bike Interval Training<\/strong><\/h2>\n

To get the biggest benefit from exercising on a stationary or spin bike, we recommend that rather than just cycle for extended periods of time at a steady constant pace, you take part in interval training instead. It involves a series of stints of exercises whereby you work at a certain level of intensity for a specified period of time, followed by a low-intensity recovery period.<\/p>\n

The intense effort you put in means that your body must work harder to recover, causing you to burn more calories in the hours after your workout than you would after a slower but longer run. It also helps to improve your speed and endurance as your body learns to burn lactic acid more efficiently, allowing you to continuously exercise for longer before fatigue kicks in.<\/p>\n

Below we\u2019ve outlined an example of the type of interval session you might want to incorporate into your indoor exercise bike training, but you can of course tweak the intensity, duration and rest period where appropriate to suit your personal ability and goals.<\/p>\n

Before you get started, here we\u2019ve provided a quick guide to the various levels of intensity –<\/p>\n

Low intensity<\/em><\/strong> \u2013 Set the bike to a low resistance, and keep to a pace that you could comfortably hold all day.
\nModerate intensity<\/strong> \u2013 Slightly increase the resistance so it feels like you\u2019re cycling up a slight incline. Your breathing will be a touch heavier, but you\u2019ll still be able to have a conversation.
\nHard intensity<\/strong> \u2013You should be cycling at a medium-heavy resistance, and it is tough. You\u2019d be able to put one or two words together, but you really don\u2019t want to.
\nAll-out intensity<\/strong> \u2013 Set the bike to the highest resistance you can handle and give everything you\u2019ve got.<\/em><\/p>\n