Free Stationary Bike Workouts

Improve your stationary bike performance with our structured training plans.

Workout Collections

Simple but effective stationary bike workouts designed specifically for beginners. These workouts use an easy-to-understand effort scale from 1-10.

A beginner-friendly stationary bike workout with two sets of eight 30-second intervals, perfect for building cardiovascular fitness at home.

Four 3-minute intervals with generous rest periods, designed for beginners using a stationary bike to build endurance safely.

Eight one-minute intervals with equal rest periods, perfect for beginners to develop power and endurance on a stationary bike.