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  • stationary bike sprints



    I have a stationary bike, and while it's not my favorite activity, I do want to make use of it for a primal-style workout. Can anyone offer me some suggestions for how to "sprint" on the bike in a 20 minute workout? What kind of time intervals between moderate effort and all out effort should I use? Thanks.


  • #2
    1



    Sprint workout, do Tabata.


    For 20 minutes I'd try a hard 20 second sprint at the top of every minute with the rest of the time a moderately easy effort.


    I've done both of these workouts and if the sprint is hard they will hurt. I rarely ever do them because I find it so much more fun to do bike workouts outside on a real bike.


    bruce b.

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    • #3
      1



      I do tabatas on the bike, too... but it's not 20 minutes, it takes about 5. :-)


      I do about a 1 minute warm up for my muscles then I do 20 seconds full blast and 10 seconds rest, 8 times.


      When I'm really doing it right, I'm toast after I'm done...

      sigpic "Boy I got vision and the rest of the world is wearing bifocals" - Butch Cassidy and the Sundance Kid

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      • #4
        1



        i own a spin bike, and twice per week in between runs, i use it HARD, (to Xfiles, or whatever) but I warm up, 3-5 min, and then do 10 min 7-8 rpe, one minute of 4-5 rpe, and then 5 minutes of 8-9 1/2 rpe, one minute of low rpe again, then repeat 2-3 times. by the end, i am a sweaty mess, and feel GREAT.

        no traffic, and you can time yourself perfectly. good training. does not beat out outdoors riding (duh!!) but for training purposes, just ADD it to your week's worth of exercises. no impact.

        also: you can add hills. stand up, put it on HARD resistance, and ride for 10min, sit and spin for 1 min, repeat several times. you will feel that burn too.

        loud music helps w/ the pain

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        • #5
          1



          What minxxa said. I do a 4 minute tabata sprint set on the elliptical (after a brief warm-up if I haven't already been working out), but I can't even get through 8 rounds/sets at 20 on/10 rest so far -- 'tis a killer! Currently at about 12/18, slowing working up to 20/10...

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          • #6
            1



            I workout on the stationary bike a few times each week for 30 minutes sessions. I use the manual program and after a few minute warmup, kick it to the highest resistance for 1 minute and then drop it down to medium for 2 minutes, then repeat. During the 1 minute periods of high resistance, push it as hard as you can, and then spend a few minutes on medium again...Repeat!! Its not quite as bad as the tabata sprints, but you will be exhausted by the end of the session.

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            • #7
              I just like the tabatas.... I can do 5 minutes. It sucks, but I can do it. 20 minutes, no way Jose! LOL... but that's me. I figure at least I'm doing it at all, so it's a start. Maybe someday i'll work up to more... or not!
              sigpic "Boy I got vision and the rest of the world is wearing bifocals" - Butch Cassidy and the Sundance Kid

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              • #8
                I struggle with Stationary bike sprints, sometimes my joints just dont want to keep up with my mental energy / dedication. But get me outside sprinting and then it's no problem. Weird

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                • #9
                  I would agree with the Tabata sprints. Warm up for at least 10 mins, 4 mins of 20sec on/ 10sec off all out. Then a five min cool down. I would not suggest this workout more than twice a week.
                  Merry Spinmas!!!
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                  • #10
                    1 min sprint, 1 minute easy ride, repeat for 20 minutes and then cool down.
                    Rangers Lead the Way, Hooah!

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                    • #11
                      Sometimes I do Tabata sprints and other times I do 20 minute HIIT method. Tabata's kick my butt so I tend to gravitate toward the 20 minute HIIT method.

                      I warm up for 3 minutes gradually increasing the intensity after each minute going from low to medium intensity. On my bike, that is about 50 rpms to 65 rpms.
                      Minute 4 - I jump up to High intensity and pump about 85 rpms.
                      Minute 5 - I lower back to about a level 4 on a scale of 1-10, about 60-65 rpms.
                      Minute 6 - I jump back up to about a level 9 on a 1-10 scale, doing about 85 rpms
                      Minute 7 - I lower back to about a level 4 on a scale of 1-10, about 60-65 rpms.
                      Minute 8 - I jump up to a level 10 all out effort on a scale of 1-10, Don't know rpms because I am too focused on peddling as fast as I can
                      Minute 9 - I lower back to about a level 4 on a scale of 1-10, about 60-65 rpms.
                      Minute 10 - I jump up to a level 10 all out effort on a scale of 1-10, Don't know rpms because I am too focused on peddling as fast as I can
                      Minute 11 - My thighs are burning, my breath is heavy - I lower back to about a level 4 on a scale of 1-10, about 60-65 rpms.
                      Minute 12 - Reluctantly, I jump up to a level 10 all out effort on a scale of 1-10, Don't know rpms because I am too focused on peddling as fast as I can
                      Minute 13 - I'm thankful for the rest - I lower back to about a level 4 on a scale of 1-10, about 60-65 rpms.
                      Minute 14 - Is the worst - I jump up to a level 10 all out effort on a scale of 1-10, Don't know rpms because I am too focused on peddling as fast as I can
                      Minute 15 - I want to quit - I lower back to about a level 4 on a scale of 1-10, about 60-65 rpms and struggle with thoughts of that's good enough
                      Minute 16 - I garner strength and focus - I jump back up to about a level 9 on a 1-10 scale, doing about 85 rpms
                      Minute 17 - I'm tired, but in the zone - I lower back to about a level 4 on a scale of 1-10, about 60-65 rpms
                      Minute 18 - I want to cry as the pain ensues...but I see the finish line - I jump back up to about a level 9 on a 1-10 scale, doing about 85 rpms
                      Minute 19 - I am almost done - I lower back to about a level 4 on a scale of 1-10, about 60-65 rpms
                      Minute 20 - Feeling proud of myself for continuing on - I lower back to about a level 3 on a scale of 1-10, about 50 rpms

                      Done. If I am feeling particularly strong that day, I may even continue peddling for another 15-20 minutes on a level 3 at about 45-50 rpms to really get a sweat going.
                      God is great, beer is good, people are crazy

                      Trashy Women
                      http://www.youtube.com/watch?v=Bz8Yptnh2kg
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                      Beef Cake's Primal Hardcore Porn<strike>Erotica<strike>...er...I mean my journal...

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                      • #12
                        Been a while since this was posted. Wondering how everyone is doing with this.

                        I've been out of the gym for a while and need to find a way back into it. My knees don't like me much these days and I figure hitting the bike is going to be better than running. Several easy rides through the week, but maybe one (or two) sprint sessions a week to get things burning.

                        You all having success with this?

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