Pressed for time? Try one of these TWO 30 Minute Cycle Workouts
A stationary bike is a great tool to include in your fitness arsenal, it’s a low-impact piece of equipment that will get your heart rate up and work a number of key muscle groups. 30 minutes may not seem like enough time to get in an effective workout but that couldn’t be further from the truth. If you don’t have the time to get in a big long ride we’ve put together TWO workouts to make sure you still see the benefits. And to top it off studies show that cycling has more benefits than just fitness, it’s shown to improve mood, heart health, the quality of your sleep, and brain function.
HIIT
High-Intensity Interval Training will do wonders for your fitness and some would argue is the best form of cardio training you can do. In this workout you’ll do 8 sets of 20-second max effort sprints followed by 10 seconds rest, split by a 5-minute recovery period.
Warm Up - 10 minutes
Max Effort - 20 seconds
Rest - 10 seconds
(X8)
Recovery - 5 minutes
Max Effort - 20 seconds
Rest - 10 seconds
(X8)
Cool Down - 5-10 minutes
Threshold Efforts
If you’re unfamiliar with what a threshold effort is, it’s an effort that is comfortably hard, but not max effort, an effort that you would be able to sustain for an extended period of time. Doing this will build your endurance, your power, and your mental stamina.
The Workout:
Warm Up - 2-3 minutes
Threshold - 10 minutes
Rest - 4 minutes
Threshold - 10 minutes
Cool Down - 2-3 minutes
