Stationary Bike Workout Plan

Start with a 5min warm up going at a fast speed with low resistance.

Stationary bike workout plan. Follow this weekly schedule for rides and workouts. The stationary bike is a good choice for a cardio workout if youre just getting started with exercise. For cross training days activities such as running swimming or even walking work welljust stay active and stretch daily. Starting a fitness program on an exercise bike is an effective way to build cardiorespiratory stamina and muscular endurance build muscle and burn calories.

Repeat this workout a second time for a full hour nichols says. Builds your endurance with a lower intensity but longer lasting. Cycling training plan for beginners. Working out on a stationary bike comes with many benefits.

Stationary bikes are great for everyone of all fitness levels jennifer tallman indoor cycling instructor at new york sports clubs tells self. Start every ride. Plan to get on your bike and ride for 30 60 minutes 3 5 days a week. Workouts on the bike build your cardiovascular.

Our beginner plan is designed for people who are relatively new to the sport and looking to take on a challenge to build fitness and improve overall health. Its more of a total body workout than biking on the road which is mostly a lower body cardio workout. A stationary bike workout has many benefits. 30 minute exercise bike workout this is a tabata style workout so you work in blocks of 20sec all out effort and 10sec recovery.

Changing your workout speeds and resistance levels youll increase your ability to work out harder and longer as. It can boost your cardio fitness build muscle strength help with weight loss and burn body fat while limiting the impact on your joints. Fortunately by learning a stationary bike workout plan your workouts will become more interesting and youll reap the benefits for your body.