Cardio Workout: Biking Intervals

Stationary Biking Intervals *

This program incorporates interval training (burst of activity followed by a recovery period) which will help you burn more calories. The workout time will vary depending on the level you choose, but keep in mind that this is a general program and may need to be adjusted depending on your fitness level. Use Rate of Perceived Exertion (RPE) as your guide (see below) and adjust speed or distance as necessary.

*If you find you don’t need the full 2 minutes for recovery, slowly decrease that amount of time (and/or increase the hard segments).

**This program assumes the levels on your machine go from 1-20. If this is not the case, adjust based on comfort level.

	Running For Speed
	Running Intervals
	Running For Endurance
	Elliptical Training For Endurance
	Elliptical Intervals
	Stationary Biking For Speed
	Stationary Biking Intervals
	Stationary Biking For Endurance

RPE	Time (min)	Beginner Program (level)**	Intermediate Program (level)	Advanced Program (level)	Instructions & Tips
3.5 (warm up)	5	L1	L3	L5	Set resistance at a comfortable level.
5	4	L3	L5	L7	Set resistance at a medium level, working somewhat hard.
7	2	L3-L7	L5-L9	L7-L11	Increase resistance one level every 30 seconds. You should be sweating and breathing hard at this point
5	4	L3	L5	L7	Set resistance at a medium level, working somewhat hard.
7	2	L3-L7	L5-L9	L7-L11	Increase resistance one level every 30 seconds. You should be sweating and breathing hard at this point
5	4	L3	L5	L7	Set resistance at a medium level, working somewhat hard.
		Proceed to cool down	Repeat series once (excluding warm up), then proceed to cool down	Repeat series twice (excluding warm up), then proceed to cool down
3.5 (cool down)	5	L1	L3	L5	Set resistance at a comfortable level. Breathing and heart rate should return to normal.
TOTAL TIME (including warm up and cool down)		26 Minutes	42 Minutes	58 MInutes

R.P.E. Scale - Rate of Perceived Exertion

1-10 Scale that rates how you are feeling (both physically & mentally) as it relates to exercise fatigue.

1) Rest
2) Very Light
3) Light
4) Fairly Light

5) Somewhat Hard
6) Hard
7) Hard (heavy)
8) Hard (heavy plus)

8.5) Very Hard
9) Very Hard Plus
9.5) Extremely Hard
10) Maximum Exertion