For beginners
If you’re just beginning to building your fitness, the key is to start slowly and to gradually add more time and intensity.
Start with a 25- to 35-minute workout and progress from there, adding time in 1-minute increments as you build up your fitness.
Here’s a sample beginner’s workout:
- Start off pedaling at a low intensity for 5-10 minutes.
- Switch to medium intensity for 5 minutes, followed by:
- high intensity for 1-2 minutes
- medium intensity for 5 minutes
- high intensity for 1-2 minutes
- medium intensity for 5 minutes
- Finish by pedaling at a low intensity for 5 minutes.
For weight loss
This type of workout helps to burn calories and body fat, and it can be a good option to include in a weight loss plan. It’s also a good option if you want to switch up your resistance levels quickly.
Here’s a sample weight loss workout plan:
- Start off pedaling at a low intensity for 5-10 minutes.
- Switch to medium intensity for 3-5 minutes.
- Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 20 to 30 minutes.
- Cool down by pedaling at a low intensity for 5-10 minutes.
For interval training
Once you’ve built up your fitness, you may want to boost your strength and stamina with interval training.
Here’s a sample interval training plan:
- Start off pedaling at a low intensity for 10 minutes.
- Switch to medium intensity for 10 minutes, followed by:
- high intensity for 2 minutes
- low intensity for 2 minutes
- high intensity for 2 minutes
- low intensity for 2 minutes
- high intensity for 2 minutes
- Cool down by pedaling at low intensity for 5-10 minutes.
Over time, you can increase your intervals one minute at a time.