Chris Ullom, ATC, CSCS

12 Week Stationary Bike Anaerobic Interval Training Program

This program can be used on your "cardio" days as a stand-alone training session or can be performed at the end of your work-out as a "finisher". Complete the work interval as intensely as you can (i.e. all-out effort) and complete the rest interval as slowly as you want. The resistance level on the bike should be around half of the maximum resistance on your machine. This program is great for fat loss, conditioning, and sprinting performance on the bike.

Week 1

15 second sprint: 45 second recovery, 6 reps

Week 2

15 second sprint: 45 second recovery, 8-10 reps

Week 3

15 second sprint: 45 second recovery, 10-12 reps

Week 4

30 second sprint: 90 second recovery, 6 reps

Week 5

30 second sprint: 90 second recovery, 8-10 reps

Week 6

30 second sprint: 90 second recovery, 10-12 reps

Week 7

45 second sprint: 90 second recovery, 6 reps

Week 8

45 second sprint: 90 second recovery, 8-10 reps

Week 9

45 second sprint: 90 second recovery, 10-12 reps

Week 10

1 minute sprint: 2 minute recovery, 6 reps

Week 11

1 minute sprint: 2 minute recovery, 8-10 reps

Week 12

1 minute sprint: 2 minute recovery, 10-12 reps