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Bike Sprint Conditioning — 35 Min Extended

35-minute intermediate HIIT workout for gym training. Includes 4 minutes of warm-up, 28 minutes of structured work/recovery intervals, and 3 minutes of cool-dow

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Duration
35 min
Difficulty
intermediate
Equipment
stationary bike
Muscle groups
cardiovascular, legs

Exercises

  1. 1. Dynamic warm-up: easy march and joint mobility

    1 sets · 4 min reps

    March easily for 2 minutes, then perform 1 minute of gentle arm circles and 1 minute of controlled hip hinges. Gradually increase heart rate.

  2. 2. Stationary bike sprint — Interval 1

    7 sets · 40 sec work / 20 sec recovery per round reps

    Increase cadence with controlled resistance; remain seated and avoid bouncing. Complete 7 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

  3. 3. Stationary bike sprint — Interval 2

    7 sets · 40 sec work / 20 sec recovery per round reps

    Increase cadence with controlled resistance; remain seated and avoid bouncing. Complete 7 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

  4. 4. Stationary bike sprint — Interval 3

    7 sets · 40 sec work / 20 sec recovery per round reps

    Increase cadence with controlled resistance; remain seated and avoid bouncing. Complete 7 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

  5. 5. Stationary bike sprint — Interval 4

    7 sets · 40 sec work / 20 sec recovery per round reps

    Increase cadence with controlled resistance; remain seated and avoid bouncing. Complete 7 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to intermediate level; prioritize form over speed.

  6. 6. Cool-down: slow walk and breathing

    1 sets · 3 min reps

    Walk slowly for 2 minutes and finish with 1 minute of comfortable breathing and gentle mobility. Do not stop abruptly.

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