Whether you are an avid cycling class enthusiast or new to indoor cycling, everyone can benefit from a HIIT style cycling workout.

According to canfitpro, “Top 10 Canadian Fitness Trends 2019,” high-intensity interval training (HIIT) is the third most effective training trend. HIIT increases your heart rate quickly and safely with bursts of high-intensity activity followed by shorter rest periods. It’s an effective way to burn a ton of calories with an afterburn that surpasses any other type of training!                                      

Cycling is a great low-intensity exercise perfect for building strength and stamina for both your heart and muscles. The stationary bike is simple to use, familiar to most of us and allows for a range of resistance. Incorporating a stationary bike into a HIIT style circuit is a great way to improve aerobic capacity and overall level of fitness. 

Resistance Ranges
Lower resistance ⁠— Easy (i.e. you should be able to carry on a conversation without feeling breathless)
Moderate resistance ⁠— Somewhat hard
Moderately high resistance ⁠— Hard
High resistance ⁠— Very hard

Warm-up (2 to 5 minutes in length)
Before you begin your warmup, identify your fitness level (beginner, intermediate and advanced) and follow the warmup circuit associated with your predetermined level of fitness. 

  • Beginner: Warm-up / 30 seconds work: 30 seconds rest. Repeat 8-10 times then stretch
  • Intermediate: Warm-up / 45 seconds work: 30 seconds rest. Repeat 12 – 15 times then stretch
  • Advanced: Warm-up / 45 seconds work: 15 seconds rest. Repeat 15 – 20 times then stretch

HIIT Circuit: (Depending on your fitness level, repeat this circuit 8 to 10 times)

  • Cycle for 30 to 45 seconds on high resistance and pedal fast. Your perceived exertion should range from “Hard” to “Very Hard”
  • Rest 15 to 30 seconds on lower resistance. Your perceived exertion should be “Easy”