Even the most pathetic excuse for a gym has a stationary cycle or two. That's because they're cheap, fit anywhere and allow the health club to claim that they've got cutting-edge equipment. The only problem is that stationary bikes are only slightly less boring than Charles Grodin. All those built-in programs make it easy to tune out and cease to be involved with your own workout.
This routine can help get your head back into your fitness regimen while working muscles through a series of interval training exercises that force your body to burn more calories than usual. Try the following approach to add a new challenge to that familiar old bike routine.
Start with a warm-up of five minutes, setting the bike at level 2. Keep your rotations per minute (RPM) between 80 and 100.
Step 1: Jump to level 4 for 4 minutes, maintaining your RPM between 80 and 100.
Step 2: Lower the resistance to level 3, increasing your RPM to 110 to 120, and hold this speed for 20 seconds.
Decrease your speed back down to 80 to 100 RPM and pedal for another 20 seconds.
Increase your speed to 110 to 120 RPM, and pedal for 40 seconds.
Lower the speed back down to 80 to 100 RPM, and continue for another 40 seconds.
Increase your speed to 110 to 120 RPM, and pedal for 1 minute.
Lower the speed back down to 80 to 100 RPM, and continue for another minute.
Increase your speed to 110 to 120 RPM, and pedal for 40 seconds.
Lower the speed back down to 80 to 100 RPM, and continue for another 40 seconds.
Increase your speed to 110 to 120 RPM, and pedal for 20 seconds.
Lower the speed back down to 80 to 100 RPM, and continue for another 20 seconds.
Lower the resistance to level 1 for 1 minute (80 to 100 RPM).
Step 3: Raise the resistance to level 7 for 30 seconds, keeping your RPM at 90.
Lower the resistance to level 3 for another 30 seconds, leaving your RPM at 90. Repeat this routine 3 more times for a total of 4 minutes.
Lower the resistance to level 2 for 1 minute (80 to 100 RPM).
Step 4: Raise the resistance level back to 7 for 15 seconds (90 RPM).
Lower the resistance to level 3 for 30 seconds (raise to 110 to 120 RPM).
Keep the resistance at level 3, but lower your speed to 90 to 100 RPM, and continue for 15 more seconds. Repeat 3 times for a total of 4 minutes.
Lower the resistance to level 2 for 1 minute (80 to 100 RPM).
Step 5: Raise the resistance to level 3 and increase your speed to 110 to 120 RPM for a total of 1 minute.
Keep the resistance at level 3, but lower your speed to 80 to 90 RPM for 30 seconds.
Repeat 3 times for a total of 4 1/2 minutes.
Step 6: Raise the resistance to level 7 for 45 seconds, keeping your RPM at 80.
Lower the resistance to level 6 for 45 seconds, keeping your RPM at 80.
Lower the resistance to level 5 for 45 seconds, keeping your RPM at 90 to 100.
Lower the resistance to level 4 for 45 seconds, keeping your RPM at 90 to 100.
Lower the resistance to level 3 for 45 seconds, keeping your RPM at 110+.
Lower the resistance to level 2 for 45 seconds, keeping your RPM at 110+.
Lower the resistance to level 1 for 45 seconds, keeping your RPM at 90.
Step 7: Grab a towel and wipe yourself off. You need it!
Related Articles:
Spin Class Rules
Yoga-Spin: Say Om and Feel the Burn
Join the (Cycling) Club
