HIIT for stationary/recumbent bike?

Hi everyone,
I'm looking to start HIIT on either the stationary or the recumbent bike.
Does anyone have any intermediate routine suggestions?
I was thinking along the lines of 30 secs flat out followed by 90 secs intervals.
 
This type of cardio is a bit new to me, so any help is appreciated.
 
thanks

i've started with 15sec hard, 15sec easy for 10min and added 1 min each session until i reach 20min total. working well so far

Depends upon fitness levels but you would be aiming for

30s on
30s off

repeats up to you but between 5-12 mins.

If your condition is against you then do

30s on
60-90s off.

Don't use a recumbent bike, use the normal one!

Registered Nutritionist
NSCA Strength & Conditioning Coach

since HIIT is a 2:1 ratio. starting off i would do 1 min rest and 30 sec sprint, repeat 6-8 times

i would use the upright bike as advised by drewsky

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82porter


i've started with 15sec hard, 15sec easy for 10min and added 1 min each session until i reach 20min total. working well so far

sorry to but in on your post! but. . . . .i would say 15 secs isnt enough as you havent got enough time to get your heart rate up or for it to drop back down. i would say your heart rate is pretty constant throughout the intervals

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adam_5kids

since HIIT is a 2:1 ratio

Not necessarily, though the 2:1 is a commonly used one.

Registered Nutritionist
NSCA Strength & Conditioning Coach

trust me if you go full tilt for 15sec you'll get your heart rate up

...especially if you do it for 10-20min

drewsky

adam_5kids

since HIIT is a 2:1 ratio

Not necessarily, though the 2:1 is a commonly used one.

just wondering what other HIIT ratios are?? just because i been taught HIIT is a ration of 2:1 and cruise intervals are a ratio of 1:1

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cruise intervals aren't set and neither are HIIT intervals. The interval length you use reflects your needs and goals.

On the flip side, Tabata is a high intensity interval type training routine but the intervals are set which is why it has a name that is used.

Registered Nutritionist
NSCA Strength & Conditioning Coach

I did a good 25 min interval on X - trainer i put it on level 13 then for 45sec -1 mins go flat out hard as you can around 300watts, then 1 min slow around 140 watts was an excellent workout, and i hate cardio

Im planning on doing my first bit of HIIT on the upright bikes this evening and most of the reading I've done seems to come in at around 30:90 sprint rest for beginners

DREW-how effective is tabata for fat burning in your opinion?
ive used in the past on the bike but not really over a long enough period
but it was a killer,panting,jelly legs etc

Sorry, just seen this.

It is very effective given the time it takes HOWEVER this is becuase it takes 4 mins. With any energy systems work you are in a position of diminishing returns and tabata is no exception.

doing it everyday wouldn't be a wise solution, by the same token if you do it for 20 mins you are certainly not doing tabata.

I would encourage everyone who is in the condition to do it, to give it a go but keep in mind if yo have a lot of weight to loose you are going to have to employ other tools as well such as:

Dietary changes
Other energy systems work like complexes etc
Longer stead state cardio (but not a lot!)

Registered Nutritionist
NSCA Strength & Conditioning Coach