Conditioning

Stationary Bike Intervals

The same breathing work as running intervals with no landings, which many people prefer on heavy-leg days.

How to do it

  1. Set the saddle so the knee stays slightly bent at the bottom of the stroke.
  2. Spin easy for five minutes, then add resistance for the hard piece.
  3. Sit tall — don't hang on locked elbows.
  4. Drop the resistance and spin easy between pieces.
Running IntervalsQuads · Intermediate · 6 × 60 sStair IntervalsQuads, Glutes · Intermediate · 6 × 45 sBarbell Back SquatQuads · Intermediate · 3 × 8Bodyweight SquatQuads · Beginner · 3 × 15Bulgarian Split SquatQuads · Intermediate · 3 × 8Deep Squat HoldQuads, Glutes · Intermediate · 2 × 40 s

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Stationary Bike Intervals — how to do it, muscles worked · Sport AI