Exercise Bike Training | Tables and Tips Not To Be Missed!

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Robert Maurer


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By healthiergang writer , former competitive athlete and currently Bodybuilding athlete (Bikini category).

Exercise Bike Workout 

The exercise bike is a rather useful tool in the field of Fitness that can be used in the most diverse ways and, above all, for the most varied purposes.

First we will go to understand what are the theoretical bases to set up a good protocol for the exercise bike. Secondly, we will see ready-made and well-planned practical proposals.

Interval Training

Interval training or interval training is one of the cornerstones, in the state of the art, of aerobic training [1] [2] [3]. This approach involves alternating high intensity training (sprinting) with an active recovery period. This alternation allows to maximize the recovery processes and the caloric expenditure for the same time. IT also leads to a greater increase in VO2Max than LISS (low intensity steady state - therefore low intensity training) [4] [5].

A particular form of Interval Training is HIIT (High Intensity Interval Training) which involves short sprint periods but at maximum intensities. This approach has been proposed in different forms (see for example the Tabata) and has always been extremely useful in terms of weight loss and training of aerobic and anaerobic capacity [6] [7]. It has in fact been seen that it also has an influence in terms of muscle mass increase (in untrained subjects).

It was found that two weeks of HIIT also allowed an increase in lipid oxidation capacity in obese women [8].


Another basic principle (we will see later how they are applied) is that of the EPOC, that is, the consumption of oxygen after exercise. In fact, it has been seen that, following a physical activity, there is a period of time in which the consumption of oxygen at rest is increased.

This phenomenon is necessary in order to allow a recovery of the different energy substrates. The extent and duration of oxygen consumption depend on the intensity and duration of physical activity. The greater this is the greater the duration and consumption and vice versa.


Let's go now to see some real practical proposals. These programs are structured in order to maximize the performance capacity as well as the loss of fat (fat mass or flab if you prefer!) The exercise bike, in this case, is the ideal tool to intervene in this sense as it allows you to modify in little time the intensity (resistance) and the speed of use.

1 programme

#1 a first warm-up to warm up joints and muscles. This program includes 5 different phases:

#2 Next, phase two, you will start working with a higher intensity through a HIIT job. This second phase will include "all out" sprints, therefore at the maximum possible intensity, to then have a cool-down of just one minute. It is therefore a rather demanding phase that will lead us to a high energy expenditure.

#3 The third phase foresees 5 'of LISS. It is a period of "active" recovery, always according to the theories of interval training which, however, leads to recover the substrates and the breath in a more penetrating way given the longer duration.

#4 At this point the fourth phase will begin which is always set according to the principles of HIIT. This time, however, the sprints will be longer (20 seconds) as well as the recoveries. This is a much milder phase than the second in which, however, the intensity is still high.

#5 Finally we will have a fifth phase which will consist of a 10 'cool-down with a LISS methodology.

This alternation between high intensity and low intensity phases is deliberate. In fact, with a higher intensity we will have a basically carbohydrate metabolism, the body will therefore use muscle glycogen as an energy substrate. The EPOC, following the same, however, will be high, which will lead to a high oxygen consumption in the subsequent phases, to this must be added the energy expenditure of the LISS activity, an activity in which the body will instead use lipid sources as substrate. In this way we will maximize the use of lipids for energy purposes in parallel, however, with a high calorie expenditure.

2 programme

This program is even more intense, consisting of 7 phases.

After a 20 'muscle and joint warm-up we will have three different 5' HIIT phases alternating with 5 'LISS phases. The latter will serve for a longer active recovery. The phases of HIIT will have three different intensities. The first will have a high intensity in which the 10 '' sprint (all out) will alternate with very short recoveries (30 ''). We will then have a phase with medium-high intensity in which the recoveries will always be short (30 '') but the longer sprints (15 '') and therefore with a lower intensity than the previous phase. Finally, the last round of HIIT features a very high intensity with a 10 '' all-out sprint and a very short 20 '' active recovery. We will finish everything with a “brilliant” LISS, therefore with a medium intensity and not excessively bland.

This program is more intense than the previous one and is certainly to be taken as the next step and to be enclosed in specific contexts lasting a few weeks. It allows to maximize the adaptation in terms of VO2Max and must therefore be placed in parallel with a milder training protocol in the gym or on the field.


These two programs are certainly interesting but they simply want to be ideas. It is a question of putting the above theory into practice and the combinations, you will understand well, are almost infinite. To this we must add that the HIIT protocol should be structured according to the needs of the subject and, above all, in parallel with the food and training plan that is followed at that specific moment. In short, here you have a theoretical starting point and a practical realization but what you have to go home (the so-called “take home message”) is the bridge that starts from the first to get to the second. You have to learn how to build it, the rest comes by itself!

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