Equipment
•Road or stationary bike
5 minute warm up. This is a time for you to allow your muscles and joints to warm up preventing injury. At this point cycle with low-medium resistance on your bike and don’t worry about speed – use a low level of energy.
Intervals.
As a beginner, keep the resistance low on your bike until you’re more familiar with this routine. The interval suggestions below may be very challenging. If you can’t complete all of them, do the best you can and increase your intervals a little at a time. A high intensity interval is a time when you’re pedaling as fast as you can with as much energy as you have. The actual speed will vary depending on your current level of fitness.
These are the recommended intervals:
30 seconds high intensity, 2 minutes low intensity (repeat 5 times)
40 seconds high intensity, 2 minutes low intensity (repeat 5 times)
30 seconds high intensity, 1 minute low intensity (repeat 5 times)
5 Minute Cool Down.
A cool down allows you to get your heart rate back to normal and allows your muscles to have some recovery time as well. Cycle with low energy for five minutes.
Stretch.
Any workout should be followed by a stretching routine. For cycling your lower body is most engaged. It’s important so stretch your calves, quads, hamstrings, glutes, and don’t forget about your ankles and feet.
