Unless you’re in a pounding-beats, heart-pumping group class, stationary bike workouts don’t exactly scream excitement.
Done right, stationary bike workouts are no joke.
You canride solo and kick your own butt on the machine, too.
ClarkandCompany / Getty Images / Graphic by Zackary Angeline
And it can take a lot of time to see results.
And your fitness routine itself has to be varied and include both cardio andstrength trainingfor real change to occur.
You’ll notice that your breathing will get a bit heavier, too.
Jocelyn Runice
“You could talk here but not in full sentences.”
“Breathing is heavy and it feels hard to hold this.
You could say a word or two, but you wouldn’t want to!”
Jocelyn Runice
“You shouldn’t be able to speak during this, you want this to be OVER!”
“Yes, intervals andHIITare great forms of training, but not the end-all.”
He recommends combining intervals and longer, moderate aerobic training to burn fat.
Jocelyn Runice
“It’s a slower burn, and it takes time to condition the body to burn fat.”
Kalley recommends doing at least three days of cardio work each week if this is your goal.
For this workout, you’ll need aheart rate monitor.
You should be able to reach your max heart rate (MHR) either way.
Thenfind your target heart rate zonesfor each of the intervals above.
So by that thought, RPE of 5 equals 50 percent effort," Crockford explains.
Let’s get to it!
(The method is officially called 10-20-30, but you perform the timed intervals in reverse.)
Then, you control the intensity level by speeding up and slowing down.
We have updated the image to reflect the correct RPE.
