A workout on the stationary bike can be quite, well, routine when you don't mix up your speed, change resistance, or add intervals. Since this workout takes resistance drills out of the equation, it can easily be adapted to any fitness level. Instead of constantly changing the resistance, focus on your rotations per minute (RPM) — the faster you peddle, the higher the RPM. Almost every bike at the gym will show you how many RPM you are doing at any given time, so use that number to switch up the intervals during this workout. Be sure you have enough resistance on the bike to mimic a flat-land ride.
Keep reading for this 35-minute stationary-bike plan.
|Time||Rotations Per Minute||Notes|
Print this workout to keep with you at the gym!