intermediate · cardio
Stationary Bike Intervals
Hard/easy cycling intervals for conditioning without pounding the joints.
Quick answer
Warm up 5 minutes, then alternate 30–60 seconds hard with 60–90 seconds easy for 10–20 minutes. Cool down.
Bike intervals are perfect when knees dislike running. Keep 'hard' honestly hard—but not so hard that form collapses or you can't complete the set.
Form cues
- Cadence smooth on hard bouts
- Sit tall; don't collapse the chest
- Ease into the first interval
Common mistakes
- No warm-up
- All-out on interval one, dead thereafter
- Skipping cool-down
Programming notes
1–2×/week. Separate from heavy lower-body days if possible.
exercise bike