Cycle HIIT Help

Training
1

Looking for a recommendation for a 30 min stationary bike HIIT session. Currently I do 30 seconds ‘‘sprint’’ to 90 seconds ‘‘light’’, but which option would you recommend for resistance? I’ve tried both but I’m interested which you think would be best;

(a) ‘‘Sprint’’ level = 18, try and keep RPM above 100. For ‘‘Light’’, I drop the level down to 13 and stay around 80 RPM.

(b) Keep the level constant between the two, keep ‘‘light’’ RPM around 80 and just see how high I can keep it during ‘‘sprint’’ (i.e. 150 or so +).

The original article/routine I follow (from JB’s website) doesn’t specify either, but in other articles he seems to follow (b).

2

While I’m sure that each brand of bike will be somewhat different, the recumbant bike I make use of allows me to set the resistance to ‘6’ when I’m coasting, and then I jump it up to ‘13’ for the sprints. I find that it’s just enough resistance to make me work damn hard, but still be able to keep a somewhat decent pace for the 30 seconds I push through. It’s all about perceived intensity though, so don’t stress too much about what number or setting you use, just how damn hard you’re busting your tail.

S