Spinning bike workout
The record for this – 54.526km – was set on 7th June 2015 from British cycling legend Sir Bradley Wiggins.
#Spinning bike workout plus
Rowing Machine Workouts For Fat Loss, Plus Building Muscle, Speed And Endurance The Exercise Bike Hour Challenge Remove all resistance and warm down by slowing your pace over the course of 5min.Slowly add resistance while maintaining your pace for 4min – you should be struggling to pedal by the end.Pick up the pace and cycle fast with light resistance for 5min.During this step, grab your dumbbells and perform dumbbell curls. Sit down for 2min and cycle at a medium pace with light resistance.Back to standing for 5min at a medium pace with high resistance.Move back to seated for 3min at a fast pace, with light resistance.Cycling standing for 1min at a fast pace with high resistance.Add a touch more resistance and repeat step 3.Switch to a light resistance and cycle as fast as you can for 2min, then sit down on the saddle, and maintain the same pace and resistance for 3min.Get out of the saddle and cycle standing for 5min, at a medium speed and medium resistance.Warm down for 5min cycling slowly, removing resistance gradually until it’s off.įor some extra upper-body work, have a pair of light dumbbells handy to use during this workout.Repeat eight times, then recover for 1min by cycling with low resistance. Cycle for 20sec with medium resistance, then lower the resistance for 10sec.This is a Tabata-style workout, so you work in blocks of 20sec all out effort and 10sec recovery. Finish with a 4min warm-down, slowing bringing down the resistance until it’s off.For your final push, ramp up the resistance and cycle as quickly as you can for 1min.For the next 5min cycle quickly, alternating between sitting and standing every 30sec.Start with a 5min warm-up, going at a fast speed with low resistance.Remember – even if you only opt for the 15-minute workout, it’s worth taking a minute or two to stretch afterwards to help avoid injury. We enlisted Reynold Antwi, cycle instructor at boutique gym Another_Space, to suggest 15-minute, 30-minute and 45-minute workouts so you can fit a session into even the most squeezed of lunch breaks. Sometimes the most important factor in deciding what kind of exercise bike workout you’re going to do is not by your goal, but time. Learn these basic workout templates from elite coach Nick Morgan and you’ll always an option when you’re wondering what to do when you step into your gym. Finally, your seat should be far enough away from the handlebars that the front of your knee sits directly above the middle of the pedal. The handlebar position, if adjustable, is down to individual preference – try them level with the seat, then adjust them over time to find your sweet spot. This position will ensure that there is a slight bend in your knee at the bottom of the stroke when you’re cycling properly. Then sit on the saddle and make sure your leg is straight when your heel is on the pedal at the bottom of your pedal stroke. Stand next to the bike, then adjust the seat so that it’s the same height as your hip. Too low will put pressure on your knee joints. Too high and you’ll constantly overreach to complete each stroke, making your action inefficient. How to set the saddleĪlthough it can be tempting to just hop on and start pedalling, you should adjust the seat height so that it reaches hip level when you’re standing next to it. Whether you’re looking to challenge yourself, improve endurance, burn body fat, enhance your road-racing speed when you get back to the great outdoors, or just fit in a workout and get back to your desk before the lunch bell rings, you’ll find something to suit below. Cycle smarter with one of these varied sessions. We’d wager that the majority of a gym’s stationary bikes get used in one of two ways: either as the cardio kit used to warm up for a weights workout and then to warm down after, or for standalone sessions of simple, effortless pedalling until boredom sets in.īut these bikes can be highly effective training tools so long as you don’t just hop on and go through the motions.