I have a Schwin Stationary Bicycle. It doesn't have any type of gears, just a electronic readout of calories/level/miles etc.
It does have some "friction" so probably in the level of a "medium gear" etc.
My HIIT is as follows
2 minute - 58 rpm warmup
1 minute - 62 rpm
1 minute - 70 rpm
1 minute - all out 80 rpm
1 minute - recovery at 48 rpm-55 rpm
1 minute - 70-80 rpm
1 minute - recovery at 48 rpm-55rpm
30 seconds - all out 82 rpm
30 seconds - recovery
repeat the last 2 for 4 more minutes and then 2 minute cool down.
The session is pretty intense because after I'm done with it, my legs are "shaking" if I try to stand up because the muscles are "in shock".
Is this effective enough? I use to be a long distance runner (did atleast 55 miles a week). Since I switched to HIIT, I havent gained or lost weight BUT i have seen more definition in my legs and a little bit in my upper body.
After the session of HIIT, I usually do some low intensity boxing.
I'm 5'6 and 138 lbs, 19 male.
It does have some "friction" so probably in the level of a "medium gear" etc.
My HIIT is as follows
2 minute - 58 rpm warmup
1 minute - 62 rpm
1 minute - 70 rpm
1 minute - all out 80 rpm
1 minute - recovery at 48 rpm-55 rpm
1 minute - 70-80 rpm
1 minute - recovery at 48 rpm-55rpm
30 seconds - all out 82 rpm
30 seconds - recovery
repeat the last 2 for 4 more minutes and then 2 minute cool down.
The session is pretty intense because after I'm done with it, my legs are "shaking" if I try to stand up because the muscles are "in shock".
Is this effective enough? I use to be a long distance runner (did atleast 55 miles a week). Since I switched to HIIT, I havent gained or lost weight BUT i have seen more definition in my legs and a little bit in my upper body.
After the session of HIIT, I usually do some low intensity boxing.
I'm 5'6 and 138 lbs, 19 male.