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Cardio · Intermediate

Stationary Bike Sprint

Short high-cadence stationary-bike interval for anaerobic power and cycling conditioning.

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Stationary Bike Sprint demonstration

Exercise overview

Training details

CardioQuadricepsGlutesHamstringsCalves

Equipment

Stationary Bike

Sets × time

6 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the saddle and warm up at an easy cadence.
  2. 02Add enough resistance that the pedals remain controlled at speed.
  3. 03Accelerate hard while keeping the hips quiet on the saddle.
  4. 04Track the knees forward and keep the shoulders relaxed.
  5. 05Finish the interval, then pedal easily through the full recovery.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionStationary BikeRelated variationAir Bike SprintRelated variationSpin BikeRelated variationStationary Bike Standing ClimbRelated variationAir Bike

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Alternatives

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