Stationary Bike Workout

3 Fantastic Stationary Bike Workouts for Beginners

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

2 Sets of 30/30 Intervals for Stationary Bike

Display Mode:

Beginner

Rate of Perceived Exertion (RPE) Guide:

RPE is a scale from 1-10 that measures how hard you're working:

RPE 1:Very Light - Like a casual walk, barely any effort

RPE 2:Light - Easy to maintain a conversation, comfortable pace

RPE 3:Moderate - Still comfortable, but breathing a bit harder

RPE 4:Somewhat Hard - Can still talk but getting more challenging

RPE 5:Hard - Conversation becomes difficult

RPE 6:Getting Very Hard - Can only speak a few words

RPE 7:Very Hard - Heavy breathing, can barely talk

RPE 8:Very Very Hard - Can't maintain for long

RPE 9:Extremely Hard - Almost maximum effort

RPE 10:Maximum - All-out sprint, can only maintain for seconds

Warm up

10:00 @ RPE 2 to 3

Main Set

3:00 @ RPE 4

3:00 recovery @ RPE 2

Repeat 8 times:

1. Hard: 0:30 @ RPE 7

2. Easy: 0:30 @ RPE 2

5:00 recovery @ RPE 2

Repeat 8 times:

1. Hard: 0:30 @ RPE 7

2. Easy: 0:30 @ RPE 2

Cool Down

10:00 @ RPE 2

Total Duration: 47:00

4x3 Minutes Progressive Intervals

Display Mode:

Beginner

Rate of Perceived Exertion (RPE) Guide:

RPE is a scale from 1-10 that measures how hard you're working:

RPE 1:Very Light - Like a casual walk, barely any effort

RPE 2:Light - Easy to maintain a conversation, comfortable pace

RPE 3:Moderate - Still comfortable, but breathing a bit harder

RPE 4:Somewhat Hard - Can still talk but getting more challenging

RPE 5:Hard - Conversation becomes difficult

RPE 6:Getting Very Hard - Can only speak a few words

RPE 7:Very Hard - Heavy breathing, can barely talk

RPE 8:Very Very Hard - Can't maintain for long

RPE 9:Extremely Hard - Almost maximum effort

RPE 10:Maximum - All-out sprint, can only maintain for seconds

Warm up

10:00 @ RPE 2 to 3

Main Set

3:00 @ RPE 4

3:00 recovery @ RPE 2

Repeat 3 times:

1. Hard: 3:00 @ RPE 6

2. Easy: 5:00 @ RPE 2

3:00 @ RPE 6

Cool Down

10:00 @ RPE 2

Total Duration: 53:00

8x1 Minute Power Intervals

Display Mode:

Beginner

Rate of Perceived Exertion (RPE) Guide:

RPE is a scale from 1-10 that measures how hard you're working:

RPE 1:Very Light - Like a casual walk, barely any effort

RPE 2:Light - Easy to maintain a conversation, comfortable pace

RPE 3:Moderate - Still comfortable, but breathing a bit harder

RPE 4:Somewhat Hard - Can still talk but getting more challenging

RPE 5:Hard - Conversation becomes difficult

RPE 6:Getting Very Hard - Can only speak a few words

RPE 7:Very Hard - Heavy breathing, can barely talk

RPE 8:Very Very Hard - Can't maintain for long

RPE 9:Extremely Hard - Almost maximum effort

RPE 10:Maximum - All-out sprint, can only maintain for seconds

Warm up

10:00 @ RPE 2 to 3

Main Set

3:00 @ RPE 4

3:00 recovery @ RPE 2

Repeat 8 times:

1. Hard: 1:00 @ RPE 7

2. Easy: 1:00 @ RPE 2

Cool Down

10:00 @ RPE 2

Total Duration: 42:00

2 Sets of 30/30 Intervals for Stationary Bike

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

45 minutes

beginner

4x3 Minutes Progressive Intervals

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

45 minutes

beginner

8x1 Minute Power Intervals

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

45 minutes

beginner

About the Author

I've designed these stationary bike workouts to help you get the most out of your indoor training sessions, whether you're at home or in the gym.