HIIT bike routine
INFO
HIIT does have one downside – it is quite taxing, both physically and mentally. For this reason, you should not overdo it. I recommend that you do HIIT two or three times a week for 20 minutes, meaning you will only need to train 60 to 90 minutes a week. Here is a HIIT bike workout routine.
Beginner workout: Work for 20 seconds (70% to 80% of your maximum intensity) and actively rest for 40 seconds between intervals. Repeat for 20 rounds (20 minutes in total).
Intermediate workout: Work for 25 seconds (75% to 85% of your maximum sprinting speed) and actively rest for 35 seconds between intervals. Repeat for 20 rounds (20 minutes in total).
Advanced workout: Work for 30 seconds (85% to 90%+ of your maximum sprinting speed) and actively rest for 30 seconds between intervals. Repeat for 20 rounds (20 minutes in total).
With “work,” I am referring to the part during which you increase the intensity. My recommended method to do “work” is on a stationary bike. So, if you are a beginner trainee, you should cycle for 20 seconds at 70% to 80% of your maximum sprinting speed. This means you must expend some effort!
After the 20 seconds pass, rest for 40 seconds. During this period, catch your breath while continuing to move slowly by cycling at 5% to 10% of your maximum speed. The reason you want to keep moving is that doing so helps your body release ‘waste products’ that have accumulated in your muscles, such as lactate.
You repeat this cycle for 20 rounds in total, which means your HIIT training will last for just 20 minutes. While that may sound like a short time, trust me when I say it is enough to reap all the benefits of HIIT. In fact, doing more will likely impair your results because it would be too much if you approach this training style correctly. Your goal is to do three such HIIT sessions each week, but if, for whatever reason, you can only do one or two, that is fine as well. The most important thing is to turn this exercise form into a habit.
The first few sessions may feel too intensive and leave you gasping for air. That is fine for it means you are pushing yourself. However, if you can not complete the entire 20 minutes, then you are pushing yourself too hard. While you should be exhausted at the end of the workout, you must also be able to finish each round. If that is not the case, reduce the intensity of the working rounds.