Warm up with easy pedaling at low resistance on your exercise/spin bike, gradually increasing your heart rate for five minutes. For your first high intensity interval, increase both resistance and speed and pedal at your maximum effort level for one minute at high resistance.

This HIIT bike workout requires you to alternate between “Zone 2” cardio (60-69% of your max heart rate) and Zone 4 (80-89%). Alternate between phases for 15 minutes total. This workout involves monitoring your own RPE — that’s Rate of Perceived Exertion, a subjective measurement of your own effort.

We’ll give you the full rundown on how to reap the HIIT benefits from an exercise bike. Repeat! 1. Set up your space Time is everything when it comes to a HIIT workout. You don’t want to have to pause halfway through your workout to readjust your bike or bring your water bottle closer to you!