Best Stationary Bike Workouts & Exercises

Cycling is a great choice for building aerobic capacity without the joint strain of running or high impact movements. It also can improve knee health by lubricating the joint through high-repetition movement without being load bearing.

Zone 2 steady state training is effective but can be monotonous. To add interest and difficulty you can utilize interval training, varying between different speeds and resistance.

Yes, it is arguably the safest cardio entry point. Unlike a treadmill where you control the speed but the belt forces you to keep up, you are in complete control of the intensity on a bike. Beginners should start by simply getting used to sitting and pedaling for 20 to 30 minutes before worrying about intervals, resistance or power zones.

For cardiovascular health, 30 minutes is the target. However, because cycling is non-load bearing, you generally need to ride longer to get the same caloric burn as running. A 45 to 60 minute ride is a good benchmark for an endurance workout. For HIIT sessions, 20 to 30 minutes is sufficient if the intensity is truly maximal.

It builds strength-endurance rather than maximal strength. While it will define and vascularize the quads and calves, it will not build mass like a squat will. However, high-resistance cycling is excellent for conditioning the legs to tolerate lactic acid, which translates to better performance in sports and lifting.