Self-made indoor cycling workout

On Youtube you will find a lot of great indoor cycling workouts. My personal favorit comes from Australia. These guys do a great job. Their workouts are challenging, and the videos give you everything you wish: a detailed outline of the workout, useful hints to guide you through the workout, each interval and every recovery is announced, during the intervals a timer tells you how long you have to go. And the effort level is represented by a scale with levels from 1 to 6 with 1 being very easy and 6 standing for an all-in effort. These features are the reason why I follow the workouts for around 1.5 years. However from time to time I need change in my routine. Therefore I created a couple of alternatives. One of them I will share with you today. All you need is your smartphone, an interval timer from Google Play and your preferred workout sound.

Then edit this workout on your timer, turn up the sound and get into it!

  • Start with thorough warm-up to prepare your body for the following exercise

After the warm-up there a four intervals per set:

  • 2 min 10 s effort
  • 1 min 10 s recovery
  • 2 min 50 s effort
  • 1 min 10 s recovery
  • 1 min 45 s effort
  • 1 min 10 s recovery
  • 3 min 15 s effort
  • 1 min 10 s recovery

As you can easily calculate that one set lasts 14 min 40 s. Since you spend around two thirds of the time with efforts, choose an intensity that takes you to the threshold, or slightly below or above.

Depending on your fitness level you can do several sets according to the pattern I just described. For instance do four sets to do a one hour workout. And please keep in mind that you should spend another 5 to 10 min cooling down. That helps you to recover quicker.

For some of you it sounds annoying to spend an hour or even more time on an indoor cycling bike. Here a few tricks to keep yourself in a good mood.

  • Alternate sitting and standing position
  • Try out different combinations of cadence and resistance – in general, a high cadence goes with low resistance, and a low cadence implies a hard gear.
  • Sound! The right sound will push you through the workout as if you had a tail wind. Nice is, for instance, this piece.
  • Reward yourself! My favorit after workout reward is big cappuccino followed by cheese cream with ketchup and a two-hour-chill-out-TV-session.


Please keep in mind the following:

As with any exercise, you should consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort. Doing the workout described in this blog post is entirely at your own risk, and I can not be held responsible for any injuries which may occur as a result of this exercise.



Der Janaur wird sommersportlich!

Das neue Jahr hat eben gerade begonnen und schon erhalten wir die ersten sportlichen Grüsse des Sommers.

  • Am 12. Januar beginnt die Rückrunde der Fussball-Bundesliga mit dem Spiel Bayer 04 Leverkusen gegen Bayern München. Die Bayern-Verfolger Schalke und Dortmund greifen am 13. respektive 14. Januar ins Meisterrennen ein – sofern man angesichts des 11-Punkte-Vorsprungs der Bayern von einem solchen sprechen kann.
  • Im Januar wetteifert die Weltspitze des Tennis an den Australien Open um den ersten Grand-Slam-Titel des Jahres. Los geht es am 15. Januar. Die Finalspiele finden am Wochenende des 27./28. Januar statt.
  • Auch die Radprofis pumpen die ersten Rennkilometer des Jahres in die Beine. Im aktuellen Monat stehen fünf Etappenrennen und sechs Eintagesrennen auf dem Programm.  Drei weitere Touren starten am 31. Januar, reichen aber noch in den Februar hinein.

Wünsche allen eine spannende Sommersportschau 2018!

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