Resistance Settings
The resistance of most indoor stationary bikes is usually adjusted by a dial that acts like a brake on the flywheel. The more you turn the dial, the more difficult it is to pedal. This workout is customized for anyone who wants to either burn calories to lose weight or get in better shape for the track, because each suggested resistance setting (easy, medium, hard) is determined by the individual. Your perceived level of resistance will increase with your experience.
Resistance
Easy Free Spin Very little to no resistance
Low Should feel like you are riding in thick grass
Medium Should feel like you are riding in deep sand
Hard Should feel like you are riding in VERY deep sand
Cadence Settings
The speed at which you spin the pedals is called the cadence. During a workout, you can increase or decrease the cadence depending on the required task. You can spin the pedals around as fast as an eggbeater or grind the pedals as slowly as a cement mixer. Keep in mind that a very high cadence will often fire up the cardio system just as much as grinding against heavy resistance. So, even if you don't think you are working hard enough, your heart is still burning calories. Like the resistance setting, cadence is customized to the user because each suggested cadence (slow, fast, very fast) is determined by the individual. Your perceived cadence speed will increase with your experience.
To determine your cadence, count how many times your right knee comes to the top by tapping it with your right hand. Count how many times you tap your knee in 10 seconds.
Cadence:
Slow 8 - 12 taps
Medium 13 - 15 taps
Fast 17 - 20 taps
Very Fast 21 - 23 taps
Click here for a Printable Workout
|
Running Time(Minutes) |
Task |
Resistance |
Cadence |
Interval Duration(Minutes) |
|
0-5 |
Sitting Warm-up |
Easy Free Spin |
Slow |
5 |
|
5-10 |
Standing Warm-up: |
Medium |
Medium |
5 |
|
5-10 |
Recovery Spin |
Easy Free Spin |
Slow |
2 |
|
12-13 |
Seated Sprint |
Low |
Very Fast |
1 |
|
13-15 |
Recovery Spin |
Easy Free Spin |
Slow |
2 |
|
15-17 |
Standing Steep Climb |
Hard |
Medium |
2 |
|
17-19 |
Recovery Spin |
Easy Free Spin |
Slow |
2 |
|
19-22 |
Seated Strong Uphill |
Medium |
Medium |
3 |
|
22-24 |
Recovery Spin |
Easy Free Spin |
Slow |
4 |
|
24-28 |
Sprint Cycle: Four 20-second sprints; 40-second recovery between each sprint. First two sprints seated; Second two out of saddle |
Hard for Sprint; easy spin for recovery |
Fast for 20 second sprint; Slow for 40 second recovery |
4 |
|
28-30 |
Recovery Spin |
Easy Free Spin |
Slow |
2 |
|
30-35 |
Standing Uphill Run |
Medium |
Fast |
5 |
|
35-37 |
Recovery Spin |
Easy Free Spin |
Slow |
2 |
|
37-41 |
Sprint Cycle: Four 20-second sprints; 40-second recovery between each sprint. First two sprints seated; Second two out of saddle |
Hard for Sprint; easy spin for recovery |
Fast for 20 second sprint; Slow for 40 second recovery |
4 |
|
41-43 |
Recovery Spin |
Easy Free Spin |
Slow |
2 |
|
43-46 |
Seated Strong Uphill |
Medium |
Medium |
3 |
|
46-48 |
Recovery Spin |
Easy Free Spin |
Slow |
2 |
|
48-50 |
Standing Steep Climb |
Hard |
Medium |
2 |
|
50-52 |
Recovery Spin |
Easy Free Spin |
Slow |
2 |
|
52-53 |
seated Sprint |
Low |
Very Fast |
1 |
|
53-60 |
Recovery Spin |
Easy Free Spin |
Slow |
7 |
