MOVEMENT GUIDE / STATIONARY BIKE
Moderate bike intervals
After warming up, alternate two minutes brisk and two minutes easy for four to six cycles.
Target muscles
Heart, lungs and working leg muscles
Setup
Choose a safe route or adjust the machine, begin with 5–8 easy minutes, and pick an effort that matches your experience.
Perform the move
After warming up, alternate two minutes brisk and two minutes easy for four to six cycles. Ease down for about five minutes. Record duration and effort; increase one variable at a time and allow recovery between hard sessions.
Why use it?
Build repeatable hard-effort capacity and cardiorespiratory fitness. Intervals are one option alongside steady aerobic work; they are not uniquely superior for fat loss.
Common mistake
Starting too hard to finish the planned rounds.
Alternative
Brisk walk intervals
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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