1/22/2024 0 Comments Endurance bike workout![]() The expert says: “If you actually enjoy your workout, you’re more likely to keep with it,” says Emily Abbate, an ACE-certified trainer and former spin coach at Swerve in New York. When you get to the last song, simply pick up your cadence as fast as possible during the chorus, keeping it in the saddle. Try to select songs that vary in RPM, so – think one that’s in the 60s, one in the 80s, one in the 90s, and one around 105 or above!įor the chorus of each song, ride out of the saddle. The workout: Five-minute warm-up to get the muscle warm, followed by a four-song playlist of including your favorite upbeat tracks. Plus, your endorphins will spike and you’re likely to experience mental clarity and improved energy.” Your goal: to have some fun “By breaking up the power intervals into short 30-second segments, with a relative short recovery, you are able to optimize your VO2 max with better results and improved muscle recovery time. Just don't let the intensity of the interval drop,” explains Wilson. The expert says: “If you have to, shift into a lighter gear to maintain the RPM in the second burst of intervals, that’s OK. Then, perform 20 bursts of 30-second efforts between 90 and 110 RPM, with medium resistance. The workout: Ten-minute warm-up, followed by four bursts of 30-second effort with light resistance – resting 30 seconds between each. It's a great way to introduce folks to consistently working out when the time commitment seems overwhelming.” Your goal: heart-pumping intervals (2) When done right, you only have to spend up to 20 minutes exercising to reap the benefits. HIIT workouts like this give you a ton of bang for your buck. “The more advanced you are, the higher you can up the bike's resistance levels as well. The expert says: “For some, an all-out interval could be between 75 and 100 RPM,” says John Fawkes, NSCA-certified personal trainer and certified nutritional counselor. ![]() The workout: Five minute warm-up to get the muscle warm, followed by a descending ladder of intervals – all performed at light-to-medium resistance: You control the amount of resistance you add, which allows you to build up to heavier and heavier climbs as you get stronger.” Your goal: heart-pumping intervals (1) “As the hill continues, you'll find your body starts to move with the rhythm. The expert says: “There's no greater satisfaction than getting to the top of a hill after a long, arduous climb, but training for hill climbs can be straight-up daunting,” says Cooney. After the interval, flesh out the legs by lowering the resistance and bringing up your cadence, north of 90 RPM. Each hill climb can last 3:00 to 4:00 (or the duration of a single song on a playlist), and the resistance should be high. The workout: Thirty minutes on the bike, with four ‘hill climbs’ mixed in. “Riding to the beat of the music makes even the longest workouts go by in a flash and climbing to the perfect song is sure to bring out your best performance.” Your goal: hit the hills The expert says: “When you need to work on your endurance, rhythm-based cycling is the way to go,” says Dan Cooney, co-founder of Torrent Cycle. The workout: Thirty minutes on the bike, fluctuating between 60 RPM and 80 RPM with medium to heavy resistance. Here, experts offer up cycling workouts based on your individual goals – or whatever flavor you’re in the mood for that particular day. If you're really into not touching the knob and just focusing on getting down to pumping out as many watts of power as possible, you can connect most smart bikes to a platform like Zwift to get real-time resistance changes, or more powerful units will have screens onboard to allow you to build your own perfect workout. Check the instructions to find out how to set your bike so you can adjust the resistance manually on the fly, but these have the advantage of being able to pre-program sessions ahead of time. ![]() A faster RPM would be north of 75, whereas a slower RPM (with heavier resistance) could be between 40 and 65.įor a smart bike, you'll have a lot more options. This is often articulated in RPM – or rotations per minute. The less resistance, the faster your cadence – or speed – will be. Resistance is controlled by a small knob in between your legs. Secondly, there are two things you can control on a spin bike: The resistance and the speed you’re moving your legs.
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