Stationary bike workouts can help you to boost your cycling speed easily, while tracking your progress along the way. When training it is important to measure your interval times so as to finish your cycling training effectively. In this article, I will share with you an exercise bike workout that you can do to improve your cycling speed while at home if you have a stationary bike.
Here are the 5 steps to this stationary bike workout,
1. Pedal for 20 seconds at a fast pace.
In this workout, you will start by pedaling on your stationary bike at a relatively fast speed for 20 seconds. Set the resistance relatively high but not too high, so as to give you some resistance to build your leg muscles strength. After pedaling fast for 20 seconds, slow down by pedaling easily and slowly for another equal time of 20 seconds. This is so as to let your body recover and to catch your breath.
2. Repeat this cycling exercise another 9 times.
After the first rep, you should repeat this exercise another 9 times. This means that you will be pedaling fast and then pedaling slowly so as to recover, for the set time of 20 seconds.
3. Rest for 4 minutes to recover.
After finishing the first 10 intervals of this cycling exercise, you should rest for 4 minutes. This will help your body to recover from the strain of the first set of this stationary bike workout.
4. Repeat this whole cycling exercise another 2 times.
After the 4 minutes rest, you will then need to repeat this whole exercise another 2 times. In summary, you will be pedaling fast and then easily for 20 seconds each, and then repeating this routine 10 times. While finally resting for 4 minutes after the whole of this exercise.
5. Repeat this cycling exercise weekly.
You should then repeat this exercise bike workout weekly. After a few weeks of consistent training you will start to see improvement in your cycling speed.
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