Trainer Road offers a wealth of specific training plans that are built around rider’s goals. The plans are written by Trainer Road’s Head Coach Chad Timmerman, who has over 25 years of experience. This type of fitness will help you close or bridge a gap, escape in the final miles of a race, or ride away over a particularly rocky section in a mountain-bike event. The “endurance”-type intervals works at a slightly lower intensity and builds longer-term muscular endurance for sustained climbs, windy road races or time trials. Apr 06, 2020 The Indoor Spin Workout for Speed. No hills here: This 30-minute workout was designed for high accelerations at low to moderate resistance. “It’s ideal for a fantastic calorie burn,” says. See all of our 'Round-the-World Bike-O-Vision Cycling Journeys' right here and on demand! You'll put a Bike-O-Vision cycling dvd in large screen player, place your stationary bike in front, and you're now on the road for an exciting bike's-eye adventure down routes across America, the Caribbean, in Mexico, and all around Europe!

System Requirements

Windows-based personal computer (PC) • Windows 7 operating system (or higher) • 1 GHz 32 or 64-bit processor • 1 GB system memory • 150 MB available disk space • Microsoft .NET 4.5 framework installed

THE ULTIMATE SOFTWARE SOLUTION FOR BIKE FIT

GURU Bike Discovery provides bike fitters with software to convert a cyclist’s riding position into a complete bike solution – delivering a product recommendation with model, frame size and component selection to build the perfect bike. GURU Bike Discovery replaces manual calculations with an easy-to-use interface that generates fit results in seconds.

Training and health tips. Bike Radar is published by Immediate Media Company Limited Immediate Media Company Ltd 2019. Immediate Media Company Ltd 2019.

XY DATA FROM ANY FIT BIKE

Fitters who use a conventional fit bike can create an optimal bike to optimize a new or existing bike. GURU Bike Discovery converts XY coordinates taken from any fit bike into product data that can be easily transferred onto a bike, including positional measurements and component selection.

FIT DATA FROM ANY BIKE

GURU Bike Discovery provides fitters with the ability to take a cyclist’s pre-existing riding position to assist in finding a new bike. Fitters can enter fit coordinates from any bike to identify a new bike configuration that matches the original position – providing instant comparison between individual brands, models and more.

VIRTUAL WAREHOUSE

GURU Bike Discovery delivers complete bike solutions in the GURU Virtual Warehouse – the most comprehensive bike database in the industry. Featuring more than 100 brands and over 10,000 individual models, GURU Virtual Warehouse provides fitters with a wide variety of bike recommendations across cycling categories (road, mountain, cyclocross, recreation, triathlon).

TAILORED FIT REPORT

The GURU fit report delivers a comprehensive overview of a client’s fit session – featuring essential fit data and bike specifications needed to set up a new bike or existing bike. The fit report also contains setup instructions to ensure that all measurements can be accurately replicated on any bike. All client data is stored on your system for easy access.

Exercise bikes are incredible machines for your home gym. Using a staple cardiovascular exercise (cycling), combined with the convenience and personalisation of specialist equipment, you're guaranteed to get a great workout every single time. With the right exercise bike workout plan, you'll be onto a winner!

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The Benefits of Exercise Bikes

Exercise bikes have a huge range of benefits, putting them into a league of their own. It's worth noting that there are several types of exercise bikes available for your home gym, and we're focusing mainly on the classic style of an upright exercise bike or an indoor club bike, rather than a recumbent bike.

Bike Programs For Exercise

Building Leg Muscles

First of all, exercise bikes are an awesome workout for your legs. It might seem a little obvious, but if you use them right, they’re great for toning up your legs and building muscle.

High Calorie Burn

Exercise bikes are awesome for burning some calories. No matter how you prefer to work out on your bike, as long as you're using it correctly, you're going to burn calories. This is great for those who want to lose some weight.

Low Impact

Despite offering high calorie burn, exercise bikes are a gentle way to exercise. They are low impact on your body, particularly your knees. Because you're sitting down while using it, an exercise bike is ideal for those in recovery or with problematic joints.

Variable Resistance

A high quality exercise bike will offer variable resistance. This means that you can make your workout as hard, or as easy, as you want it to be. No matter your fitness level, you'll be able to adjust your bike and find the intensity that works best for you.

Different Training Styles

This exercise bike workout plan uses three different styles of training to maximise the results. Each workout style has its own benefits, and using all three of them means you're getting the best across the board. On top of that, a variety of workout styles will stop things from getting too monotonous.

LISS

Low intensity steady state cardio (LISS) involves going at a steady pace for an extended period of time, such as power walking or light jogging instead of running. This means you will exercise for a longer period, which will help you to burn more calories across the long term. LISS is great for toning up and getting more lean.

HIIT

Another staple of any workout plan is HIIT training, or high intensity interval training. This is a great way to burn the most calories in the least time, as well as boosting your stamina and build some muscle. HIIT is an all rounder and one of the most popular training styles.

Distance / Time

A more performance-based workout style is looking at distance and time. It is a popular way to train on cardio equipment. You'll aim to cycle a certain distance, or for a certain amount of time, or both. This is a great way to keep you motivated and see improvements week by week.

4 Week Exercise Bike Workout Plan

This workout plan plan spans over four weeks, including three workouts a week. You can work your sessions around your schedule, and the days aren't set in stone - just try to leave a gap between your workout days so you get enough rest and see the best results.

Road Bike Fitness Training

Download the plan here:

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.