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Maybe you're a new owner of an exercise bike and want to find out more about your training options before you start working out. Or maybe you've had an exercise bike for a while and are tired of always doing the same thing, day in and day out. Our Domyos trainer Frédéric has put together a training programme that combines endurance, speed and upper body strength training. Let's get cycling!

exercise bike differences

MAKE YOUR BIKE WORKOUT COUNT! 

Your exercise bike has a saddle that you can adjust to fit your leg length. Remember that when pedalling, your feet should easily reach the pedals. You should be able to pedal smoothly and comfortably!

Your bike also has an adjustment wheel that lets you change the pedalling resistance. Just starting out or feeling a little tired? Simply lower the resistance level. Feeling good and want to boost your results? Opt for a higher pedalling resistance level. 

Your favourite cardio fitness machine also has a smart screen so you can track your distance, average speed and calories burnt. Some models even let you choose the type of course you want to ride. The pedalling resistance changes automatically to your course: hills, descents, flat terrain for speed, etc.

WORKOUT INTENSITY ZONES 

To better understand the range of workout intensities offered by an exercise bike, Frédéric, a cycling trainer for seven years who's been with Domyos for three (specialised in choreography and training other trainers), will tell you about the four intensity zones Domyos trainers frequently talk about during their classes. Just in case you decide to join us (what have you got to lose?!):

● Zone 1: This is the easiest zone: you should be able to talk, laugh and even sing along to your favourite song!

● Zone 2: You should be breathing harder but still able to carry on a conversation with your neighbour.

● Zone 3: You should be breathing through your mouth and have trouble talking.

● Zone 4: This is an all-out effort: you shouldn't be able to talk at all. This is where you're pushing as hard as you can!

Physical activities such as riding an exercise bike strengthen your cardiovascular system (and therefore reduce your risk of heart problems), improve your lung capacity and have a number of benefits for your mood and self-confidence! 

exercise bike strength training
exercise bike

WHAT YOU NEED...

For this workout, you'll need:

your exercise bike,

a resistance band and dumbbells (if you have them; 2 kg minimum depending on your fitness level), and

your motivation! ;)

THE PROGRAMME

We're off!

 

00:00:00 to 00:05:00 (5 minutes): Warm up on your exercise bike on low resistance and at a low pace. You should be in Zone 1. 

00:05:00 to 00:20:00 (15 minutes): Keep pedalling on low resistance but at a faster pace to gradually get your heart rate up. You should still be in Zone 1, but close to Zone 2.

Now we'll do three minutes of upper body strength training, with one minute for each exercise. You can keep pedalling slowly to keep your legs from cooling down, or do these exercises off your bike.

00:20:00 to 00:21:00 (1 minute): Raise your arms out to your sides, parallel to the floor, while holding one end of a resistance band (held behind your back) in each hand. Bring your hands in front of you as if you were trying to clap, keeping your arms parallel to the floor. Repeat for one minute.

 

00:21:00 to 00:22:00 (1 minute): Do the opposite exercise. Stretch your arms out in front of you, parallel to the floor, holding one end of the resistance band in each hand. Open your arms and chest as you bring your arms out to the side. Repeat for one minute.

00:22:00 to 00:23:00 (1 minute): Slip the resistance band around the handlebars, one end of the band in each hand. Place your arms alongside your body, elbows against your ribs. Bring your hands up to your shoulders, keeping your elbows against your ribs, the band stretched tight. If you have dumbbells, use them in place of the resistance band. Do the exercise for one minute.

00:23:00 to 00:38:00 (15 minutes): Get back on your exercise bike and increase the pedalling resistance while pedalling at a slightly slower pace. You should be at the high end of Zone 2.

Now, we'll repeat the same strength training exercises we just did.

00:38:00 to 00:39:00 (1 minute): Raise your arms out to your sides, parallel to the floor, while holding one end of a resistance band (held behind your back) in each hand. Bring your hands in front of you as if you were trying to clap, keeping your arms parallel to the floor. Repeat for one minute.

00:39:00 to 00:40:00 (1 minute): Do the opposite exercise. Stretch your arms out in front of you, parallel to the floor, holding one end of the resistance band in each hand. Open your arms and chest as you bring your arms out to the side. Repeat for one minute.

00:40:00 to 00:41:00 (1 minute): Slip the resistance band around the handlebars, one end of the band in each hand. Place your arms alongside your body, elbows against your ribs. Bring your hands up to your shoulders, keeping your elbows against your ribs, the band stretched tight. If you have dumbbells, use them in place of the resistance band. Do the exercise for one minute.

00:41:00 to 00:56:00 (15 minutes): On your exercise bike, you'll be pedalling fast at high resistance. For this last intensity exercise, you should be in Zone 3 or 4. 

00:56:00 to 01:00:00 (4 minutes): Now it's time for recovery: pedal slowly at low resistance. You should be back in Zone 1. 

 

To really tone up, lose weight and improve your cardio strength and lung capacity, we suggest doing this programme once or twice a week. You can also add one or two 30- to 60-minute endurance workouts (stay in Zones 1 and 2). And if you need a little more motivation, you should know that an hour of biking burns between 200 and 700 calories depending on your intensity! If that's not motivating, we don't know what is!