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Supercharge 10 minutes on your stationary bike

Friday, September 11, 2020

This is probably old news to exercise enthusiasts, but I just found a way to really get the most out of 10 minutes on my stationary bike. Of course this could be used on a regular bike or with jogging/running. The claim is that 1 minute of this exercise = 45 minutes of jogging. I don't know how that can be or how you would prove it, but all I know is that it gets my heart pumping a lot more than a typical 10 minutes on the bike.

Here's what you do: Ride the bike for 2 minutes at a moderate pace. Sprint with all your might for 20 seconds. Return to 2 minutes of moderate cycling. Do this 2 more times.

2 minutes moderate pace
20 second sprint
2 minutes moderate pace
20 second sprint
2 minutes moderate pace
20 second sprint
2 minutes moderate pace

That equals 9 minutes total, but for me it's more like 10 minutes since I usually go about 25-30 seconds in that sprint. I wait until the time on my bike is at :00 or :30 to start or stop sprinting just to make it easier. I also bike a little bit longer afterwards--mainly because I'm too worn out to even get off the bike! It gets my heart rate up and I can feel it staying up even long afterwards.

Only warning I would give is to make sure you have your core engaged when you do the sprint. My back and knees hurt the first time I did this, but sucking in the pelvis and making my thighs do the work seems to have helped give me more stability and less discomfort.

Hope this helps some of you!

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Member Comments About This Blog Post
    Thank you
    45 days ago
    thanks for sharing
    45 days ago
    Great idea!
    45 days ago

    I don't have a stationary bike, but I have done this on walks, interspersing speed walking with slower walking. It does get the heart rate up more.

    Good going! And thanks for sharing!

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    46 days ago
    Thank you so much for sharing. I do ten minutes every day on my stationary bike. Now I will switch to this!
    46 days ago
    Thanks for pointing that out, UrbanRednek. I had heard of HIIT and tabata but had no idea what they were. Sorry to everyone else if it seems like I'm reinventing the wheel. I don't know that I will do this every day, but on days when I can only manage 10 minutes, it seems like a good idea.
    46 days ago
    Aahhh - you are using the HIIT (High Intensity Interval Training) timing (sometimes called Tabata Training). It really does do a great job of cranking up your cardio fitness quickly!

    I used to use that timing when doing workouts on my good days, but found that it made the joint inflammation worse (even when doing a low-impact activity). LISS (Low Intensity Steady State) is now more my speed ;-)

    Kudos on finding a method that you enjoy - and that is making you feel better! Don't forget a cool down and some massage / stretching (foam rollers are awesome) afterwards to keep everything loose and flexible.

    Keep having fun with it!
    46 days ago
  • COOP9002
    46 days ago
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