We'd wager that the majority of gymnastic bikes are being used in one of two ways: either as the cardio kit used to warm up for a workout and then to warm up after, or for standalone sessions of simple, effortless pedalling until boredom sets in.
But these bikes can not be used on the move. Cycle smarter with one of these varied sessions. Whether you're looking for yourself, improving endurance, burning body fat, improving your road-racing speed when you're getting back to the great outdoors, or just getting ready for a workout
How to set the saddle
Although it can be tempting to just hop on and start pedaling, you should adjust the height so that it reaches the level when you're standing next to it. Too high and you'll constantly overreach to complete each stroke, making your action inefficient. Too low wants to put pressure on your knee joints.
Stand next to the bike, then adjust the seat so it's the same height as your hip. When he is on the pedal, he / she is sitting on the floor of his pedal stroke.
The handlebar position, if adjustable, is down to individual preference ̵
Simple Exercise Bike Workout Ideas
Nick Morgan and you
Conquer the hills
What? A steady, gradual increase in intensity to replicate a long hill climb.  Why? "Hills build leg strength. The harder you can pedal for longer, the faster you'll be on the hills and the flats, "says Morgan.
Climb the pyramid
What? Gradually increasing the intensity to a climax and then reducing it again.
Why? "Pyramids put the benefits of the hill program into action.
Training for your maximum aerobic capacity for
Why? "Normally 20 to 30 minutes long, this type of session creates a build-up of lactic acid fatigue. Exercise Bike Workouts By Time
Sometimes the most important factor in deciding what kind of exercise bike you're going to do is not by your goal, but time. We enlisted Reynold Antwi to suggest another 15-minute, 30-minute and 45-minute workouts so you can get a session in even the most squeezed of lunch breaks.
15-minute exercise bike workout
- Start with a 5min warm-up, going
- For the next 5min cycle quickly, alternating between sitting and standing every 30sec.
- For your final push, ramp up the resistance and cycle as fast as you can for 1min. [19659022
30-minute exercise bike workout
This is a Tabata-style workout, so you work in blocks of 20sec all out of effort and 10sec recovery.
- Cycle for 20sec with medium resistance, then lower the resistance for 10sec.
- Repeat step 2 three more times.
- Warm down for 5min cycling slowly, removing resistance gradually until it's off.
45-minute exercise bike workout
For some extra upper-body work, have a pair of light dumbbells to use during this workout.
- Start with a 5min warm-up, going at a fast speed with low resistance.
- Get out of 5min, at medium speed and medium resistance.
- Switch to a light resistance and cycle as fast as you can for 2min, then sit down on the saddle and maintain the same pace and resistance for 3min
- Moving for 1min at a pace with high resistance.
- Move back to seated for 3min at a pace with light resistance.
- Back to standing for 5min at a medium pace with high resistance.
- Sit down for 2min d cycle at a medium pace with light resistance. During this step, grab your dumbbells and perform dumbbell curls.
- Slowly add resistance while maintaining your pace for 4min.
- Slowly add resistance while maintaining your pace for 4min .
- The Exercise Bike Hour Challenge
The record for this – 54,526km – set on 7th June 2015 from British cycling legend Bradley Wiggins.
Build a 20-minute ride at a high intensity, say 80% of your maximum heart rate (find out how to calculate your heart rate zones). With every session, keep pushing the distance you hold the intensity at five minutes until you can hold it for 40 minutes.
Once you've hit the 40-minute mark it's time to try the full hour. To get the best time possible, aim for a negative split – that's where you complete the second half of the challenge faster than the first.
Exercise Bike Workouts By Goal
Speed workout 1
If you want to use the stationary bike to get faster on the road, you need to focus on high cadence – the speed that you turn over the pedals.
Warm-up: 10min at low cadence and low resistance.
0-10min: Sprint for 6sec every minute on the minute.
11-20min: 60sec hard effort followed by 60sec easy effort. RPE or 80-90% MHR.
Warm-down: 10min, with the final 5min at low cadence and low resistance.
Speed workout 2
If you're more Mark "The Manx Missile" Cavendish than mountain dwelling Chris Froome, you need to get the bike to get faster on the road. Focus on high cadence – the speed that you turn over the pedals – to generate explosive acceleration. The other focus needs to be endowed with power so that you can do it quickly and then quickly recover. This workout from Tom Eastham, strength and nutrition coach based W10 Performance in London, wants to deliver on both fronts.
Start with a warm-up of 10 minutes at a low cadence and low resistance. For minutes 11-20 sprint for six seconds at the start of every minute. For minutes 21-30 alternate 60 seconds of hard effort with 60 seconds of easy effort, aiming to maintain your maximum effort level around a nine out of ten for your rate of perceived exertion, or 80-90% of your maximum heart rate if you 'wearing a heart-rate monitor (a simple formula for your max heart rate is 226 minus your age for women and 220 minus your age for men). Fat-loss workout 1
Do not just sit and pedal in slow motion for 45 minutes, thinking you're on the way to a better body by training in the so-called "fat-loss zone".
Warm-up: 5min at low cadence and low resistance
0-5min: High cadence, low resistance.
5-10min: Low cadence, high resistance.
10-14min: Tabata sprints: 20sec all-out effort, followed by 10sec recovery, a total of eight times.
Warm-down: 5min at low cadence and low resistance.
Fat-loss workout 2
After a ten-minute warm-up, do 20 seconds of flat-out pedaling, then rest for ten seconds. Repeat this eight times.
The most accurate way to improve endurance is to train your maximum heart rate (MHR). 80% of your MHR – wants to drastically improve your aerobic energy system, which is where you are from.
Most stationary bikes are used to measure your heart rate monitor you're wearing. If you do not have this option, use the Rate of Perceived Exertion Scale. This is from 1 to 10, where 1 is extremely easy effort, 5 is moderate effort and 10 is all-out maximum effort.
Warm-up: 5min easy pace
0 -5min: HR Zone 50-60% or 4-5 / 10 RPE
5-10min: HR Zone 60-70% or 6-7 / 10 RPE
10-15min: HR Zone 70-80% or 7-8 / 10 RPE
15-17min: HR Zone 80-90% or 8-9 / 10 RPE
17-25min: Let your HR drop to 60-70% then ramp it back up to 80-90%. Keep going until it goes over 90%.
Warm-down: 5min at easy pace.
Active stationary session
The stationary bike is ideal for aiding a day or two after a tough legs session. Longer, slower sessions help to improve aerobic capacity and pumping in and out of the leg muscles.
Warm up for five minutes at at easy pace, then hop off the bike to get to 15 minutes of mobility work. 40-50% of your maximum heart rate or a 5/6 on the RPE scale (that's the rate of perceived exertion). Aim for 45 minutes of maintaining and controlling your muscular aches and pains.