Are you looking for specific workouts you can do at home with an exercise bike to increase your fitness with a piece of home exercise equipment? Great, here are some routines to get your started. If you are wondering if you should own an exercise bike and which type is right for you. Read the first part of this article: How to Increase Fitness with Simple Indoor Bike Workouts.
Cyclists can use their indoor bike as an alternative to outdoor runs. Experienced cyclists know that weather and the simple prep time required to get out the door (checking gear, tires, sunscreen, food, etc.) can make every day rides a struggle. For those who are just getting started cycling outdoors, short days, icy or wet roads, and mechanical issues can make daily outdoor rides intimidating or inconvenient, making it hard to stick to a training plan. Whether you choose to use your bike as an option to make sure you stick to your training plan or are planning on using your indoor bike as your sole means of training, cyclists appreciate the ability to transfer workouts from outdoors to the convenience of their home.
Additionally, by setting the pace and incline, you can take some of the guesswork out of your training runs or walks, knowing that you are progressing towards your goals. If you’re looking to burn belly fat and lose weight fast, the Sprint 8 technology available on some Vision brand cardio machines takes the guesswork out of high intensity interval training. These highly effective, 20 minute sessions include only four minutes of maximum effort and are based on your age and fitness level. The effectiveness of this programming approach is supported by research in reducing body mass, waist circumference, and resting heart rate!
Workout 1: Endurance Training
Heart rate based endurance training draws on the feedback provided by your console and heart rate monitor to work at increasing your endurance and efficiency, preparing you for longer workouts and greater effort levels. This type of training can be used by new athletes in order to prepare a base of fitness for more demanding rides and is also an excellent portion of a periodized program for experienced athletes, who should return to this type of training several times throughout the year to recover from greater effort levels. After calculating your maximum heart rate, your goal during an endurance ride is simply to maintain an effort level that keeps that heart rate between 65% and 75% of that level. You should begin with a brief warm-up during which your heart rate climbs to 65% and then maintain that level throughout the rest of your workout. New athletes can start with a 20 minute ride and build from there. Experienced racers may choose to ride for 90 minutes or more in order to build a strong base for spring training. Including a good playlist and your favorite footage from the Passport system can add a lot of motivation to this type of a ride.
Workout 2: Intense Interval/Race Day Training
Once you have established a strong aerobic base (two months of conditioning at the endurance level described above), an intense interval session mimicking a race day is a fun add-in to your training. Include this type of a challenge once a month and make sure that you are rested and prepared nutritionally ahead of time. A race day ride is 30-60 minutes of work at your anaerobic threshold, an intensity of 85-90% of your maximum heart rate. Include periods of hills, speed, and time out of the saddle to mimic the conditions of a road race. The time you have spent building an endurance base will increase your ability to maintain a higher effort level during race day training and including these workouts periodically will also help to boost your anaerobic threshold, thereby increasing your potential output in your home workouts and road races.
The take home?
Indoor cycles are among the most convenient cardio machines to use, bringing the intensity and fun of an outdoor ride into the convenience of your home. These workouts will adapt to your needs by providing active recovery and building cardiovascular endurance and give you the option to train intensely while blasting calories and fat. Your indoor cycle will take you through training for road races and pleasure rides, while also providing immediate feedback and programming. You can join a community to add interest and feedback to your training schedule and get customized workouts. Choosing the right machine will ensure that you have a comfortable option for hard training, endurance building, active recovery, or maintaining fitness that is responsive to your needs and body type.
About the writer: Joli Guenther is a certified personal trainer, yoga instructor and clinical social worker practicing in and around Madison, Wisconsin. Learn more about Joli.
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