Thread: 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?

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