Conditioning · Coached in Recomp

Bike intervals

The bike intervals is a beginner conditioning exercise for your whole body, using bike.

Main muscles
Full body
Also works
Calves, Glutes, Hamstrings
Equipment
Bike
Level
Beginner
Bike intervals, starting position
Start
Bike intervals, end position
Finish

Setup

Set the saddle so your knee is slightly bent at the bottom of the pedal stroke.

How to do it

  1. Warm up for 3 minutes easy.
  2. Alternate 30 seconds hard with 90 seconds easy.
  3. Cool down for 2 to 3 minutes.

Coaching cues

  • Hard means hard: you shouldn't be able to talk.
  • Easy means truly easy.

Common mistakes

  • Saddle too low.
  • Going hard on every interval until you fade.