closeup of young person doing a cycling workout in a gym

High Intensity Cycling Workout

Tired of your same-old cardio routine? Switch things up by incorporating a stationary bike workout at least once a week. Seriously, did you see the calves on those Tour de France competitors this past summer? Cycling is no joke! Here are some benefits of cycling (for those who need convincing): 

Benefits of Cycling

  1. Cardiovascular Fitness: Cycling is an excellent aerobic exercise that strengthens your heart and improves your cardiovascular fitness. Regular cycling can help reduce the risk of heart disease and improve your overall cardiovascular health.
  2. Weight Management: Stationary biking can burn a significant number of calories, making it an effective tool for weight management and fat loss when combined with a balanced diet.
  3. Low Impact: Cycling is a low-impact exercise, meaning it's easier on your joints compared to activities like running. This makes it an ideal choice for individuals with joint issues or those looking for a lower-risk exercise option.
  4. Leg Strength: Cycling primarily targets the muscles in your legs, including the quadriceps, hamstrings, calves, and glutes. Regular cycling can help improve lower body strength and endurance.
  5. Mental Well-being: Like many forms of exercise, cycling can release endorphins, which are known as "feel-good" hormones. This can help reduce stress, boost mood, and improve mental well-being.
  6. Convenience: Stationary biking is accessible and can be done at home or in a gym, making it a convenient option for people with busy schedules or those looking for an indoor exercise alternative.

Ready for that workout now? Good! Here you go:

High-Intensity Bike Workout

Warm-up (5-10 minutes): Start with a light pedal at a comfortable pace to warm up your muscles and prepare your body for exercise.

Interval Training (20-30 minutes): This part of the workout will help boost your cardiovascular fitness and burn calories effectively. Alternate between high-intensity intervals and low-intensity recovery periods. 

Here's a sample interval structure:

  1. High-intensity interval: Pedal at a high resistance and high speed for 1-2 minutes, pushing yourself to a challenging level where you can maintain the pace but feel the effort.
  2. Low-intensity recovery: Reduce the resistance and pedal at a slower pace for 1-2 minutes to catch your breath and recover.

Repeat this cycle of high-intensity and low-intensity intervals for the designated time (20-30 minutes).

Cool-down (5-10 minutes): Finish your workout with a gentle pedal at a slow pace to gradually lower your heart rate and prevent muscle stiffness.

Stretching (5-10 minutes): After your cool-down, perform some static stretching exercises for your leg muscles, focusing on the quadriceps, hamstrings, calves, and hip flexors.

Remember to adjust the intensity and duration of your stationary bike workout to match your fitness level and goals. Over time, you can increase the duration of your workouts and the intensity of your intervals to continue challenging yourself and experiencing the benefits of cycling.