Bike Interval Training (HIIT Bike)

Bike Interval Training: HIIT on the Bike

HIIT on the bike combines the effectiveness of interval training with the advantages of cycling (zero impact). By alternating high-resistance sprint phases with active recovery, this method maximizes calorie expenditure and VO2max improvement in minimal time.

Muscles Targeted

High-resistance intervals intensely target the quadriceps, glutes, hamstrings and calves. The core works for stabilization, especially in standing position.

Step-by-Step Execution

1. Warm-up: 5 minutes of pedaling at moderate resistance with progressive cadence.
2. Tabata protocol: 30 seconds of maximum sprint at high resistance + 30 seconds recovery. Repeat 8-15 times.
3. Norwegian 4x4 protocol: 4 minutes of intense effort (85-95% HRmax) + 3 minutes active recovery. Repeat 4 times.
4. Cool-down: 5 minutes of easy pedaling.

Duration

Total duration: 20 to 30 minutes. The intensity more than compensates for the short session.

Safety Tips

• Warm up adequately: never start sprints cold.
• Adjust resistance so sprints are challenging but achievable.
• Keep a smooth pedaling cadence, avoid jerky motions.
• Maximum 2-3 HIIT sessions per week with rest days between.

Variations

• Pyramid HIIT: 20s-30s-40s-50s-40s-30s-20s of sprint.
• Strict Tabata: 20s sprint / 10s rest x 8 (4 minutes total).
• Standing HIIT: sprint phases standing on the pedals.

Target Audience

Intermediate to advanced level. Beginners should start with longer intervals (1 min effort / 2 min rest) at moderate intensity.