If you're using a bike you've never been on before, take a few minutes to familiarize yourself with how it works. If you're at a gym, check with the floor manager to see if you can ge… See more

After adjusting your bike, start with the warm-up, then follow each segment of the workout. 1. Find a pace/resistance that allows you to work at the suggested rate of perceived e… See more

In this workout you will do the following: 1. Start with a warm-up for 5 minutes 2. Increase resistance/pace for 3 minutes 3. Increase resistance/pace again for 2 minutes 4. … See more

Once you can do the 20-minute stationary bike workout, progress by adding another five-minute segment with three minutes at baseline and two minutes at a harder level. Complete t… See more