Demo & instructions
Bike Sprint Intervals
Also known as: Stationary Bike Sprints, Bike Intervals
Instructions
Short, very hard bursts of pedalling separated by easy spinning. Each timed set is one hard effort; the bike keeps it low-impact even at full intensity.
- Movement
- Locomotion
- Type
- Compound
- Level
- Intermediate
- Typical range
- 10–60 sec
Setup
- 1Set the seat and handlebars as you would for a steady ride and strap your feet in firmly.
- 2Warm up with several minutes of easy pedalling, including a couple of brief pick-ups.
- 3Choose a resistance heavy enough that your legs cannot spin out of control at top speed.
Execution
- 1Start the effort by driving hard into the pedals and building speed within a few strokes.
- 2Stay seated, brace your trunk, and keep your upper body as quiet as you can.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
