Working out on a stationary bike comes with many benefits.
However, if you’re simply pedaling the bike 30 to 40 minutes every day or every other day, it can get boring, which causes many people to quit using it.
Fortunately, by learning a stationary bike workout plan, your workouts will become more interesting, and you'll reap the benefits for your body.
Some benefits include:
Types of Training Techniques
Although the focus of many training techniques is on weight training, many of them also include cardio exercises, like riding a stationary bike.
Some of these techniques include:
These techniques include several bike workout plans for people at every fitness level. Whether you want to take it easy while using your exercise bike or want to go full out, here are some exercise plans to consider.
Perceived Exertion Scale
To better understand exercise bike workouts, you should know about the Perceived Exertion Scale (RPE).
This scale refers to the resistance setting on your stationary bike and how hard it’s perceived that you’re working out.
The RPE levels go from 1 to 10 and are equivalent to:
When you read the exercise bike workout plans below, you may see an RPE setting when it’s time to change the resistance levels, and now, you’ll understand what it means.
Circuit training involves doing different types of exercises one after another.
The exercises usually involve all major muscle groups to help people build and tone them. It also incorporates cardio exercises, like cycling, to strengthen the cardiovascular system.
Circuit Training Program 1: Exercise Bike Workout for Beginners:
If you’re new to exercising on a stationary bike, then you may not be able to maintain the pace for very long. However, you will build up your stamina so you can easily complete this 20-minute workout routine.
Circuit Training Program 2: Moderately Intense Routine:
While you can keep this routine short for circuit training, you can gradually increase your time to do this routine by itself. As you continue to do it, your stamina will increase until you can exercise for up to 60 minutes.
If you’re in good shape, then an interval training routine can help you burn more calories because it allows your metabolism to work more efficiently for hours after working out.
Interval training involves alternating between resistance levels for brief intervals to get more benefits out of an exercise routine.
Interval Training Program 1:
Once you have this program memorized, challenge yourself by repeating the entire routine once more.
Interval Training Program 2:
Although this routine is low intensity, it lasts a long time to help you build or maintain your endurance. This 60-minute stationary bike workout plan changes intensity levels every five minutes, so you shouldn’t be bored.
Interval Training Program 3:
This interval exercise bike routine lasts for 30 minutes, but it will keep you busy so you shouldn’t get bored. It switches the pace of your pedaling and the resistance level every 30 seconds to one minute, which helps burn fat around the middle.
HIIT is the acronym for High-Intensity Interval Training, which is interval training on steroids. It involves doing short bursts of high-intensity exercises with short rest periods in between each exercise.
The goal is to create an oxygen deficit during the workout so that afterward, your body is stressed, which causes it to consume more energy. This effect is called EPOC, which stands for excess post-exercise oxygen consumption.
Instead of cycling for 30 minutes to an hour, many HIIT routines only take five to 10 minutes due to their high-intensity levels.
HIIT Program 1: Beginners Routine
If you’re not in great shape, then HIIT routines may not be for you because of their intensity levels. Instead, work your way up to them so you won’t overdo it and injure yourself.
HIIT Program 2:
HIIT Program 3:
HIIT Program 4:
HIIT Program 5:
This HIIT stationary bike workout plan starts at a medium to hard resistance level, RPE 6 to 9, and stays at that level throughout the routine. The goal is to pedal to reach 90 to 100 RPM throughout the program, but with surges that reach 110 RPM.
Along with building endurance, the HIIT programs will also burn fat during the exercise and for hours afterward.
Tabata training is a form of HIIT that involves doing four minutes of intense exercises, such as cycling, at levels of high resistance.
Usually, there is a circuit of exercises in a Tabata routine, but here are some exercise bike workouts you can incorporate into your exercise regimen.
Tabata Program 1:
Some Tabata drills may run slightly longer than four minutes, like this one that is around five minutes. To time the drill without a clock, put on a good workout song that runs four to five minutes long depending on the drill you’re doing.
Tabata Program 2:
Tabata Program 3:
With all the Tabata drills, you should take about 3 minutes to warm-up before beginning the workout.
While pyramid training usually refers to strength training, other exercises, like cycling, use it as well.
With pyramids, you repeat a drill for a certain number of times for each rep. Eventually, you work your way down to the final rep, which is done one time.
The drills begin with short bursts of exercise at high intensity and then gradually build to the longest section at the mid-point of the workout, which would be considered the peak of the pyramid. Then, the intervals shorten until the routine is complete.
Pyramid Program 1:
Pyramid Program 2:
With this drill, the resistance should be high when sprinting and then reduce it for the recovery period.
Using the last drill as an example, the high-intensity level could be RPE 6 to 8, while the recovery could be RPE 4 to 6.
This drill only needs to be done one time, but you can repeat it if have the stamina to do so.
Pyramid Program 3:
As with the previous program, the resistance should be high when sprinting and then switched to a lower level during recovery.
The goal is to maintain a speed of 90 to 110 RPM throughout the drill and only switch the resistance levels.
If you want to do more than one set, take five minutes to recover before you repeat the drill.
Even though you may be in great shape, you should consult with your physician before trying any high-intensity exercises.
Also, slowly build your stamina so you can eventually complete these programs as they are written.
If you find riding your exercise bike boring, try one of these workout programs on your bike, and you shouldn't be bored again. An intense stationary bike workout plan can help you achieve any fitness goal that you’ve set for yourself.