Written by Caitlin

A training schedule for exercise bikes

Your exercise bike offers endless workout options, but where to start? A training schedule for a hometrainer can help you achieve your goals. Which training schedule suits you best, depends on your fitness goals. Do you want a schedule to lose weight or do you want to improve your endurance? In addition, it's important to very your workouts. Below, you can find 3 training schedules for an exercise bike.

1. Interval training: alternating high and low intensity

Interval training is a workout on your exercise bike in which you alternate high intensity with low intensity. These intervals are very short, so your body has to continuously adapt. This workout is also suitable for losing weight or improving endurance. Eventually, you'll be able to maintain an higher tempo, as your body gets used to the bursts of speed. Below, you can find the basics about interval training on an exercise bike.

Interval training on the exercise bike:

interval training exercise bike
  1. First, cycle at a comfortable pace for 10 minutes. This is your warm up.
  2. High intensity: increase the resistance a few levels, then pedal at high speed for 2 minutes.
  3. Low intensity: pedal at a slow speed close to your warm up pace for 1 minute.
  4. Do a total of 10 of these rounds and try to maintain the same tempo each time.
  5. Cooling down: Finish with cycling at your warm-up pace for 10 minutes.

Intensifying interval training on an exercise bike

Is the workout getting easy after a while? You can make it more intense by following one of the steps below:

  • Increase the high-intensity period from 2 to 3 minutes.
  • Keep increasing the number of rounds. 15 is the maximum.
  • Increase the resistance every time.
  • Do you have an exercise bike with an ergometer function? Set a wattage to stay in.
  • Train for distance. How many meters do you want to cover in those 2 or 3 minutes?

2. Endurance training: cover long distances

Endurance training, as the name suggests, is about lasting a long time, not about high speed. People often say you should be able to talk normally and not be out of breath. This training schedule is suitable if you want to lose weight or improve your fitness. It's also a good way to train for cycling long distances.

Endurance training on an exercise bike

Endurance training exercise bike
  1. Warm up: first cycle at a comfortable pace for 10 minutes. This is your warm up.
  2. Increase the resistance a little and find a pace that feels good to you. You have to maintain it for 45 minutes.
  3. Finish with another 10 minutes slow cycling cooling down.

Intensifying endurance training on an exercise bike:

Is the workout becoming a little to easy after a while? Usually, you can adjust your schedule after 6 weeks:

  • Increase the duration of your workout. Add 10 minutes for the next workout.
  • Choose increased resistance. If you usually cycle at resistance level 3, switch it to 4 some time.

3. Pace training: cycling at high speed

Pace training is a type of workout that's focused on speed. It's not about covering a long distance, but about power. That means you don't look so much to time, but to distance. This workout is suitable if you want to improve your fitness. You can also increase your speed. For this workout, first determine the distance you want to cover. It should be a lot shorter than the distance you cycle during the endurance training.

Pace training on an exercise bike:

Tempo training exercise bike
  1. Warm up: first, cycle at a comfortable pace for 10 minutes.
  2. Cycle a preset distance (around 10 kilometers) at a fast pace, around 15 kilometers an hour.
  3. Cooling down: cycle with barely any resistance for 10 minutes.

Intensifying pace training on an exercise bike:

Is your workout getting very easy after a while? You'll easily make it heavier by applying one of the following steps:

  • Intensify your workout by cycling for 2 more kilometers.
  • Increase your speed. Try to cover the same distance in less time.
  • Work out in heart rate zones. Stay in heart rate zone 3 or 4 during your pace training

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