My 12 interval programs

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It's great you're looking to add variety to your stationary bike workouts! Here are 12 interval programs, each with a different structure and intensity progression. Remember to adjust the levels to suit your fitness level and always include a warm-up and cool-down.

Program 1: Pyramid Climb

  • 2 minutes - Level 1
  • 2 minutes - Level 3
  • 2 minutes - Level 5
  • 2 minutes - Level 7
  • 2 minutes - Level 9
  • 1 minute - Level 10
  • 2 minutes - Level 9
  • 2 minutes - Level 7
  • 2 minutes - Level 5
  • 2 minutes - Level 3
  • 2 minutes - Level 1

Program 2: Interval Sprints

  • 3 minutes - Level 2
  • 1 minute - Level 8
  • 3 minutes - Level 2
  • 1 minute - Level 9
  • 3 minutes - Level 2
  • 1 minute - Level 10
  • 3 minutes - Level 2
  • 1 minute - Level 11
  • 3 minutes - Level 2
  • 1 minute - Level 12
  • 2 minutes - Level 2
  • 1 minute - Level 1

Program 3: Rolling Hills

  • 2 minutes - Level 3
  • 1 minute - Level 5
  • 2 minutes - Level 3
  • 1 minute - Level 6
  • 2 minutes - Level 3
  • 1 minute - Level 7
  • 2 minutes - Level 3
  • 1 minute - Level 8
  • 2 minutes - Level 3
  • 1 minute - Level 7
  • 2 minutes - Level 3
  • 1 minute - Level 5
  • 2 minutes - Level 3

Program 4: Steady Climb

  • 5 minutes - Level 2
  • 5 minutes - Level 4
  • 5 minutes - Level 6
  • 5 minutes - Level 8
  • 5 minutes - Level 10
  • 1 minute - Level 12
  • 5 minutes - Level 8
  • 5 minutes - Level 6
  • 5 minutes - Level 4
  • 5 minutes - Level 2

Program 5: Power Intervals

  • 1 minute - Level 2
  • 1 minute - Level 10
  • 1 minute - Level 2
  • 1 minute - Level 11
  • 1 minute - Level 2
  • 1 minute - Level 12
  • 1 minute - Level 2
  • 1 minute - Level 13
  • 1 minute - Level 2
  • 1 minute - Level 14
  • 1 minute - Level 2
  • 1 minute - Level 10
  • 1 minute - Level 2

Program 6: Endurance Ride

  • 10 minutes - Level 4
  • 10 minutes - Level 5
  • 10 minutes - Level 6
  • 10 minutes - Level 5
  • 10 minutes - Level 4

Program 7: Mixed Intervals

  • 4 minutes - Level 3
  • 2 minutes - Level 8
  • 4 minutes - Level 4
  • 2 minutes - Level 9
  • 4 minutes - Level 5
  • 2 minutes - Level 10
  • 4 minutes - Level 4
  • 2 minutes - Level 8
  • 4 minutes - Level 3

Program 8: Tempo Training

  • 8 minutes - Level 6
  • 2 minutes - Level 8
  • 8 minutes - Level 6
  • 2 minutes - Level 9
  • 8 minutes - Level 6
  • 2 minutes - Level 8
  • 8 minutes - Level 6

Program 9: Staircase Climb

  • 1 minute - Level 2
  • 1 minute - Level 4
  • 1 minute - Level 6
  • 1 minute - Level 8
  • 1 minute - Level 10
  • 2 minutes - Level 12
  • 1 minute - Level 10
  • 1 minute - Level 8
  • 1 minute - Level 6
  • 1 minute - Level 4
  • 1 minute - Level 2

Program 10: Fat Burner

  • 3 minutes - Level 3
  • 1 minute - Level 7
  • 3 minutes - Level 4
  • 1 minute - Level 8
  • 3 minutes - Level 5
  • 1 minute - Level 9
  • 3 minutes - Level 6
  • 1 minute - Level 10
  • 3 minutes - Level 5
  • 1 minute - Level 9
  • 3 minutes - Level 4
  • 1 minute - Level 8
  • 3 minutes - Level 3

Program 11: Recovery Ride

  • 25 minutes - Level 3

Program 12: Custom Challenge

  • (Design your own! Play with different interval lengths and level combinations. Maybe try 30 seconds all-out sprints followed by 1 minute recovery, or create a pattern that gradually increases and decreases in intensity.)

Important Notes:

  • Warm-up: Always start with 5-10 minutes of easy riding at a low level to warm up your muscles.
  • Cool-down: Finish with 5-10 minutes of easy riding to cool down.
  • Listen to your body: If you feel any pain, stop and rest.
  • Stay hydrated: Drink plenty of water before, during, and after your workout.
  • Have fun!

I encourage you to experiment and find what works best for you. You can adjust the levels and durations to create your own challenging and effective workouts. Good luck!


www.FHBLOGSQUAD.COM

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