Whether you ride a stationary cycling bike designed for classes or mount your outdoor bike on a trainer, a planned routine will help you meet your fitness goals. If you are a beginner, build an aerobic base with a steady-state pace that keeps your heart rate between 55 and 65 percent of your maximum. After several weeks, you're ready to add routines that challenge your strength and aerobic capacity. Speed Intervals Speed intervals help you develop power so you can motor your outdoor bike more efficiently. They also strengthen your heart to improve your overall fitness level. You may design an entire indoor cycling routine around speed intervals, or you may intersperse intervals into a workout that also includes steady-state riding and hill climbing.
Speed intervals usually involve 30 seconds to five minutes of fast-pedal intervals interspersed with recovery periods of light riding. The recovery may be longer, shorter or equal-to the interval, depending on your goal. Recovery periods that are equal to or longer than your intense work intervals enable you to give all your power to each interval while shorter recoveries build greater stamina and endurance.
An all-speed routine lasting approximately 45 minutes starts with a warm-up for 10 to 15 minutes, moves into five 1-minute speed drills at moderate intensity with 2-minute recoveries in between each, continues with 10 30-second sprints at near all-out pace with 30-second recoveries in between each and concludes with a cooldown at a moderate or easy pace for 5 to 10 minutes.
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