MOVEMENT GUIDE / STATIONARY BIKE
HIIT bike intervals
Warm up eight minutes, cycle hard for one minute then easy for two; repeat four to six times and cool down.
Target muscles
Cardiorespiratory system and cycling 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
Warm up eight minutes, cycle hard for one minute then easy for two; repeat four to six times and cool down. 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
Making every interval an all-out sprint and skipping recovery.
Alternative
Moderate cycling 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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