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Can’t afford Soul Cycle? Tired of the treadmill? A stationary bike workout may be the solution to all of your problems.

Whether you’re training for a race or hopping on the saddle for the first time, we want to provide some simple yet effective stationary bike exercises that you can easily do at your local gym! What is awesome about these workouts is they can easily be catered to whatever level of expertise you’re currently riding at. Pros and beginners alike can benefit from these fantastic workouts.

stationary Bike

Not convinced? Here are some benefits of taking your nearest stationary bike for a ride:

Low Impact

Stationary bikes have low impact – meaning there will be less stress on your joints during the workout. In addition, it reduces stress on your back, knees, hips and ankles.

Convenience

The stationary bike is an awesome alternative if outdoor biking isn’t an option. In addition, you can watch your favorite TV shows or listen to your favorite podcast while putting in work.

Muscular Endurance, Cardiovascular Health, and Reduced Stress Levels

Much like any other machine at the gym, workouts on the stationary bike have loads of health benefits. From improving your cardiovascular health to reducing your stress levels – it is the perfect full-body machine.

stationary Bike

Ready to get riding? We did the research to find the best and most effective workouts on the internet today:

Workout 1: Endurance Building

Let’s build some aerobic endurance with Muscle & Fitness‘s workout catered to get you strong and keep you strong throughout your ride:

  • Warm-up: Spin for 5-10 minutes at an easy pace
  • Shift to a larger, heavier gear
  • Pedal at heavier gear for 15 minute segments with 7 minutes of recovery in between each segment
  • Cool down with 5-10 minutes of an easy pace

Workout 2: Belly Fat Burner

Working on getting your belly in check? No worries, this 30-minute interval workout will get you a flat stomach in no time.

  • Warm-up: Spin for 5 minutes at an easy pace
  • Alternate every 30 seconds between a Sprint and Recovery pace based on your RPE (Rate of Perceived Exertion)
  • Continue the Sprint/Recovery pattern for 20 minutes
  • Cool down with 5 minutes at an easy pace

Find the full workout here with specific RPE projections.

Workout 3: Moderate Intensity Workout

This is a perfect workout to build upon over time. If you are a beginner at the gym, or just trying to get your cardio up, this flexible workout is perfect for whatever level of intensity you’re trying to achieve.

  • Warm-up: Spin for 5 minutes at an easy pace
  • Maintain a 60-75% heart rate for at least 20 minutes. You can find out how to calculate your maximum heart rate here
  • Cool down with 5 minutes at an easy pace

This workout is perfect because you can add or subtract the amount of time you’re working at a 60-75% rate based on your endurance. You can gradually increase the number as you gain stamina!

Workout 4: Easy, Moderate, Hard, All-Out

This 20 minute interval workout goes between 4 different intensities. Easy = a flat road, Moderate = a little harder, but still maintainable, Hard = difficult incline and you’re definitely working for it, All-Out = all you’ve got. These intensity levels combine both resistance and your RPM.

  • Warm-up: Spin for 5 minutes at an easy pace
  • Spin for 30 seconds at a hard pace then 30 seconds at a moderate pace (repeat 4 times)
  • Spin for 1 minute at an easy pace
  • Spin for 1 minute at a hard pace then 30 seconds at a moderate pace (repeat 4 times)
  • Spin for 1 minute at an easy pace
  • Spin for 45 seconds all out and then 15 seconds at an easy pace (repeat 3 times)
  • Spin for 2 minutes at an easy pace
  • Cool down with 5 minutes at an easy pace

Find a printable version of the workout (and more awesome plans) via Self here.

Workout 5: Lactic Acid

Muscle & Fitness has another awesome workout to increase your lactate threshold and end lactic acid build up.

  • Warm-up: Spin for 5-10 minutes at an easy pace
  • Do three 8 minute intervals of a pace that creates labored, deep breaths with 4 minutes of rest in between
  • Cool down for 5-10 minutes at an easy pace

Workout 6: Extreme Intervals

Have a short term attention span with your workouts? No worries – we got you. Check out Livestrong’s High Intensity Intervals workout plan. You’ll be switching between sprinting and recovery so quickly that you wont have time to get bored. It’s also a total of 14 minutes long – perfect for some good old-fashioned HIIT training.

  • Warm-up: Spin for 5 minutes at an easy pace
  • Cycle at your maximum intensity for 20 seconds
  • Cycle at low intensity for 10 seconds to complete one round
  • Cycle for 7 rounds of these intervals
  • Cool down for 5 minutes at an easy pace

Workout 7: Heart Rate Intervals

Not sure if you’re pushing yourself at the right intensity level lately? We’ve all been there. Check yourself with some heart rate training.

  • Warm-up: Spin for 5 minutes at an easy pace
  • Cycle for 76-85% of your maximum heart rate for 1 minute
  • Cycle for 60% of your maximum heart rate for 2 minutes to complete one round
  • Cycle for 6 rounds of these intervals
  • Cool down for 5 minutes at an easy pace

This workout can help you gauge if your endurance is up to par with your heart rate! Find out more about the workout here.

 

There you have it. Ditch the lines for the treadmill and elliptical for any or all of these awesome workout plans. Be sure to bring our BTS Pro along for some awesome tunes to keep you inspired until the cool down. It’s not too late to enter to win a free BTS Pro with our Bike Week giveaway! Find out more here.