Mixed Bike Workout

Even though I think most exercise bikes are really fucking uncomfortable, I do use them often in my programming. From rehabilitation to performance-enhancement, you can adjust the resistance, tempo, intervals and even range of motion to suit your needs. So while it’s a literal pain in the ass, I can’t deny the versatility.

Below is a “Tempo Training” workout I wrote for a client who just had a bike and a medball. This workout will work best if you can accurately track your heart rate.

The Workout

Each set will feature 10 rounds (1-2 sets), after the first set rest 90-120 seconds and then begin set 2.

• 45 second pedal at 120-130bpm
• Medball Squat to Press x 15
• 45 second pedal at 120-130bpm
• Medball Push-Up (one hand on the ball, one arm on the ground, do 1 rep and then roll it to the opposite side) x 3-5/e
• 45 second pedal at 120-130bpm
• Single Leg Medball RDL x 10/e
• 45 second pedal at 120-130bpm
• Lying Medball Pull Over in Glute Bridge x 15
• 45 second pedal at 120-130bpm
• Cossack Squat x 10/e
• 45 second pedal at 120-130bpm
• Medball Pass off Wall (Overhead) x 20
• 45 second pedal at 120-130bpm
• Anti-Rotation Medball Pass off Wall x 15/e (Watch Here)
• 45 second pedal at 120-130bpm
• Split Squat Iso-Hold Medball Halo x 10/each direction
• 45 second pedal at 120-130bpm
• Alternating Medball Slam x 12/e
• 45 second pedal at 120-130bpm
• Plank + scapular retraction/protraction (Watch Here)