Workouts · Cardio

Bike Intervals in 25

Stationary bike work-and-recover blocks — all the intensity, none of the impact.

25 minintermediatemachinecardiovigorous
Why it works. The bike lets you go genuinely hard with zero joint cost — the safest vigorous minutes available.

Warm-up

Easy spin, building cadence — 150s
Two 15-second pickups with full recovery — 60s

The workout

  1. rest 90s
  2. stationary bike walk — 1 × 120s
    rest 0s
  3. rest 90s

Cool-down

Easy spin down — 120s
Quad stretch off the bike — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More cardio sessions

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Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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