24 Session Bike Workout

Today I am going to show you a Bike workout that you can do for at least 24 sessions.

You can DOWNLOAD the FREE PDF at the bottom of this page.

This bike workout is designed to:

• Build and tone the muscles of your legs (I have used this for my rehab)
• Increase your fitness and endurance
• Burn a lot of calories and fat
• Keep your training varied
• Be joint friendly

Anyone can do this from beginner to advanced and as it is joint friendly so you will not end up with any aches and pains, just some groaning when you find it tough.

Bike Interval Workout:

Phase 1 - 6 Workouts

Session Number
1
2
3
4
5
6

Warm Up
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
​5-10 Minutes

Interval
60 Secs Heavy Resistance Pedalling
60 Secs Heavy Resistance Pedalling
60 Secs Heavy Resistance Pedalling
60 Secs Heavy Resistance Pedalling
60 Secs Heavy Resistance Pedalling
60 Secs Heavy Resistance Pedalling

Rest
60 Sec
60 Sec
60 Sec
60 Sec
60 Sec
60 Sec

Reps
6
6
7
7
8
8

Cool Down
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes

​Phase 2 - 6 Workouts​

Session Number
7
8
9
10
11
12

Warm Up
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
​5-10 Minutes

Interval
90 seconds Heavy Resistance Pedalling
90 seconds Heavy Resistance Pedalling
90 seconds Heavy Resistance Pedalling
90 seconds Heavy Resistance Pedalling
90 seconds Heavy Resistance Pedalling
90 seconds Heavy Resistance Pedalling

Rest
60 Sec
60 Sec
60 Sec
60 Sec
60 Sec
60 Sec

Reps
6
6
7
7
8
8

Cool Down
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes

Phase 3 - 6 Workouts​

Session Number
13
14
15
16
17
​18

Warm Up
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
​5-10 Minutes

Interval
120 seconds Heavy Resistance Pedalling
120 seconds Heavy Resistance Pedalling
120 seconds Heavy Resistance Pedalling
120 seconds Heavy Resistance Pedalling
120 seconds Heavy Resistance Pedalling
120 seconds Heavy Resistance Pedalling

Rest
60 Sec
60 Sec
60 Sec
60 Sec
60 Sec
60 Sec

Reps
4
4
5
5
6
6

Cool Down
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes

Phase 4 - 6 Workouts​

Session Number
19
20
21
22
23
24

Warm Up
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
​5-10 Minutes

Interval
30 Seconds Top Speed-Moderate Resistance
30 Seconds Top Speed-Moderate Resistance
30 Seconds Top Speed-Moderate Resistance
30 Seconds Top Speed-Moderate Resistance
30 Seconds Top Speed-Moderate Resistance
30 Seconds Top Speed-Moderate Resistance

Rest
90 Sec
90 Sec
90 Sec
90 Sec
90 Sec
90 Sec

Reps
8
8
9
9
10
​10

Cool Down
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes
5-10 Minutes

How To Perform This Program:

Let's use Phase 1 as an example.

• The session number is obviously the workout number
• Perform a warm up of 5-10 mins depending on the amount of time you have
• Perform your first interval. The focus here is on resistance - not speed. Put the resistance up to a hard level where you feel like you are pedalling up a hill. Stay seated on the bike. Perform the pedalling for the allotted time, say 60 seconds. Rest for 60 seconds and repeat for the allotted reps.
• Cool down for 5-10 minutes.

When you move through the phases there will be small changes. Either the interval period will increase in length, or the rest will change or the amount of reps.
There is enough here to keep you interested and challenged for 24 workouts.
Enjoy the workouts and let me know how you get on.
If you like these types of Interval workouts, Human Design has a 12 week Interval Workout Program designed to increase your fitness, lower your heart rate, help lose body fat and keep your training varied.

You can see the book here:

11422.pdf
File Size:	670 kb
File Type:	pdf

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