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  1. #1
    Join Date
    Nov 2008

    HIIT on exercise bike?

    My goal is to bulk up, but I need to keep fit for my job so instead of what I've been previously doing (running 5/6 miles three times a week and doing a crappy weights routine) I've changed my training to a better weights routine of 3 times a week and reduced cardio to HIIT twice a week.

    So for the HIIT what would be best?

    I thought about this (on an exercise bike)

    15 Minutes HIIT:
    - 5 Minutes slow cycle to warm up
    - The remaining 10 minutes of doing 30 seconds full speed/intensity, 15 seconds rest

    Sound ok?

  2. #2
    chew the fat, eat the weights!
    Join Date
    May 2007
    Sutton, Birmingham

    Re: HIIT on exercise bike?

    Probably better doing 20 sec sprint then 40 sec rest for 20 mins.

    Or try:

    1 min gradual increases of intensity for 20 mins

    1 min RPE level 6
    1 min RPE level 7
    1 min RPE level 8
    1 min RPE level 9
    1 min RPE level 10 Max effort

    Then repeat that sequence untill you have done 3 rounds.

    This can be done on any piece of cardio equipment



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