Bike Session Program: Intermediate Level
Warm-Up (10 minutes)
- Easy Pedaling: Start with easy pedaling at a low resistance level. Aim for a cadence of 80-90 RPM (revolutions per minute).
- Gradual Build-Up: Gradually increase the resistance every 2 minutes while maintaining the same cadence, finishing at a moderate effort.
Main Session (40 minutes)
Interval Training (5 sets):
- 1-minute high-intensity effort: Increase the resistance and pedal hard. Aim for a high cadence (90-100 RPM). You should be at 85-90% of your maximum effort.
- 2-minute recovery: Decrease the resistance and pedal at an easy pace. Aim for a lower cadence (70-80 RPM), allowing your heart rate to drop.
Steady State Effort (20 minutes):
- Maintain a moderate, steady pace with a consistent resistance level. Your effort should be sustainable, around 75% of your maximum effort. Aim for a cadence of 80-90 RPM.
Speed Work (5 minutes):
- Perform a series of sprints:
- 10-second sprint: Maximum effort, high resistance, very high cadence (100+ RPM).
- 50-second recovery: Easy pedaling, low resistance.
- Repeat 5 times.
Cool-Down (10 minutes)
- Easy Pedaling: Gradually decrease the resistance to the lowest setting. Pedal at a relaxed pace with a cadence of 70-80 RPM.
- Stretching: Off the bike, perform gentle stretching focusing on the quads, hamstrings, calves, and hips.
Tips for a Successful Bike Session
- Hydrate: Keep a water bottle handy and take sips throughout the session.
- Form: Maintain a good posture with a straight back and relaxed shoulders.
- Breathing: Focus on deep, steady breaths to maintain oxygen flow and manage effort.
- Music or Podcast: Listening to something engaging can help maintain motivation and rhythm.
Adjusting the Session
- For Beginners: Reduce the number of intervals, lower the resistance, and extend recovery periods.
- For Advanced Cyclists: Increase the number of intervals, resistance levels, and the length of the steady state effort.
This program provides a balanced approach to building both speed and endurance on the bike, suitable for general fitness improvement or as part of a broader training regimen.
