After four minutes push the pace to zone 5 with 100-110 RPM for two minutes. The ride four minutes at around zone 3, cadence should be between 80 and 90 RPM. On an indoor trainer, warm up for 10 minutes with an easy spin in zone 1 and 2. Over Unders 4/2: Same as Over Unders 2/1, but the times are increased. then recover for 8 minutes with easy spinning. After two minutes push the pace to zone 5 with 100-110 RPM for one minute. The ride 2 minutes around zone 3, cadence should be between 80 and 90 RPM. Over Unders 2/1: On an indoor trainer, warm up for 10 minutes with an easy spin in zone 1 and 2. 8 minutes intervals are more for beginners and 20 minute intervals are for advances riders. Rest for 8-10 minutes, then repeat 2-5 times. Then Ride 8 -20 minutes at a constant pace in zone 3, cadence should be between 80 and 90 RPM. Steady State Intervals On an indoor trainer, warm up for 10 minutes with an easy spin in zone 1 and 2. Advanced riders should stick to two hour sessions. Beginner and intermediate level riders should stick to one hour sessions. If you are riding the trainer a lot, it best to keep your sessions to no more then two hours at a time. Also know that riding on the train takes great discipline and motivation. For example, 1 hr in the morning and 1 hr in the evening. If riding on the trainer you can split workouts into two sessions. If you can’t get outside do a 1.5 – 2hr ride on the trainer. These workouts can be done during all training phases.Īs you get more into the season, start pushing into Zone 3. If you don’t know, ask the coach a question. Beginners start with 1 to 1.5 hrs, while fitness increases do longer. Depending on your fitness, this could be 1 hr to 6-8 hrs. If you are ready to get started and incorporate stationary bike training into your fitness program – here are some of our favorite workouts.Long ride at easy pace Zone 2, low zone 3 on the hills. Check out this calorie burn calculator to determine how many calories you can burn in an hour. Depending on the level of intensity, you can burn anywhere from 300-900 calories in an hour on a stationary bike. Burn calories: If you use the programmable setting available on most bikes, you can reach optimal calorie burning mode.When you do interval training on a stationary bike that mixes sprints with high-resistance hill climbs, you will you’re your legs transform in a way no other exercise can achieve. Targeting these large muscle groups not only builds strength and stabilizes your joints, but it is a huge calorie burner. Targeted strength training: Using different levels of resistance on a stationary bike can help you target the large muscle groups in your lower body.Biking provides an aerobic workout that gets your heart rate up and helps burn fat. Even if you enjoy running, mixing in time on a stationary bike can give your joints rest and help you build a different set of muscles that requires a different level of endurance. If you choose to get up out of the saddle and ride standing, you should have your resistance setting very high to maximize the session without hurting your knees. When you ride on a stationary bike most of your weight is on the cushioned seat, as opposed to running where the pounding and pressure can impact the knees and ankles. Low impact cardio: Even though stationary bike is a low impact form of exercise, it can get your heart pumping as much as running.Top 3 Reasons to incorporate Stationary Bike Training into your routine: With your mobile phone or tablet, you can also track your progress and stay motivated with a huge assortment of fitness apps. Plus, you can train on your own time, in the comfort of your own home. If you have a busy schedule and feel squeezed for time, buying a stationary bike for the home can be the most cost effective and space saving option. It’s an especially strong option for a person who has not been training and needs to build up some strength and endurance. While using a stationary bike may not seem like the most exciting equipment, it can be a powerhouse tool to help build up cardio or shed pounds. There is a simple reason stationary bikes are a staple at every gym and rehabilitation center you enter – you can get an amazing workout, improve endurance and build strength with relatively low impact on your knees and joints.
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