Can you do interval training on a bike

Which leaves you time for a little strength training too. This is one of the shortest, but also one of the most intense workouts. In a study, says the Global Cycling Network, research showed high-intensity intermittent exercise led to a significant decrease in central abdominal fat, whereas the steady-state intensity exercise had non-significant decreases in central abdominal fat.

This happened because their metabolism completely adjusted to that and it became their new set point to what they had to do just to maintain. Your body is VERY smart, people! Plus the more you do HIIT, the more you increase your VO2 max which, according to information from the Global Cycling Network, is the amount of oxygen your body is able to utilize during maximal effort.

Therefore, the better your VO2 max, the better you perform, and the better the health benefits, like improved strength, stamina, an even insulin sensitivity. Stationary bike workouts have a low incidence of injury and strengthen your quads, glutes, hamstrings and calves. Recumbent bikes have many of the same indoor cycling attributes of the stationary exercise bike but a good reason to choose recumbent bikes is if you have balance issues or need a little more stability.

From there, complete three to four sets of these short spin-ups. The goal of this exercise is to sprint to your maximum speed as quickly and efficiently as possible, so it really only consists of super explosive pedal strokes. Stand up out of the saddle, and stomp the pedal as hard as you can. Make yourself a playlist of upbeat songs with tempos you can comfortably pedal along to. If you want to get really specific, you can use this BPM counter to choose songs in a certain range, or that vary.

Choose a target wattage or resistance number on the monitor of your bike that feels like a out-of effort at that cadence. Hold yourself accountable to the rhythm, only increasing and decreasing intensity by adjusting the resistance.

Tabata-style intervals specifically refer to a second on, second rest pattern. As far as cadence goes for these, a great target is between rpms. Learn More Customer Login. By John Hartmann, Examiner. Share this article. Are you sure you want to delete this family member? Find activities close to home. Activities near you will have this indicator. Within 2 Miles.

Activities near you will have this indicator Within 2 Miles. To save your home and search preferences Join Active or Sign In. To save your home and search preferences. Great merchants! You get good at what you do a lot of. Watch - How to ace an interval session. As with so much of training, what works for you will be unique to you.

Do it two or three times, but remember the point of intervals is that less is more — you should always finish feeling as if you could go again. Why does it work? Experiment, but always come back to what works for you. Completing an interval session is quite straight forward, especially when riding on an indoor turbo trainer.