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  1. #1
    Lemon_Jam is offline In Orientation
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    Oct 2006
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    Stationary Bike HIIT Routine

    Hello. Does anyone do an HIIT Routine on a stationary bike? Cause I don't have any idea on how to make my own routine. Can anyone help me? I don't know how fast my speed and heart rate should be at each part of my routine.

    5min Warm up -
    45 secs -
    15 secs -
    5 min Cool down -

    Also is 45/15 good? or should I go 30/30? I get tired easily though. Thanks.

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  3. #2
    HIIT4life is offline Warming Up
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    Nov 2006
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    I'm 24 so I get my heart rate up to 191 but that's on the last set. I wait till my heart rate is down to 145 before I do the next set. Usually it is between a minute and a half to 2 minutes. I set the bike to max tension and pedal as fast as possible for 1 minute. I do this 8 times. If you can't do max tension than just use trial and error to figure out something you can go fast on but not too fast on. To figure out what your heart rate max is subtract your age by 220 so my max is 196.

  4. #3
    Lemon_Jam is offline In Orientation
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    I just tried HIIT and here's what I did.

    5 mins warm up
    45 secs fast
    15 secs all out
    50 secs not so fast cause i was resting my legs
    10 secs all out again
    45 secs not so fast
    15 secs all out
    50 secs not so fast
    10 secs all out
    50 secs fast
    10 secs all out
    3 mins cool down

    I only got 3 mins of cooling down cause i vommited.

    I dont know if i did it right cause i couldn't use the heart rate meter on my stationary bike cause it's too slow to update my heart rate so i just relied on my effort.

    I could only do 10 secs - 15 secs of giving it all cause i get tired easily and my legs aren't strong. the intensity on the bike i used is 2 for going all out and 1 so my legs will recover.

    I don't know if i can do it again cause i'm sure i'll vommit again. but i feel great after i vommit. Now i'm drinking gatorade and gonna relax for a while. Cheers!

  5. #4
    HIIT4life is offline Warming Up
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    Maybe try less intense HIIT so you don't vomit. I love doing it on the bike because you don't have to worry about injuries like you do when you do full out sprints. Also you don't get the stomach pains like you do when you run. It's all about your heart rate anyways. It's harder to get your heart rate up on the bike though.

  6. #5
    buzz is offline Verge of Overtraining
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    drop the all out bits untill you get fitter do
    1min slow,1min fast etc etc.

  7. #6
    Lemon_Jam is offline In Orientation
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    Thanks for replying. Been waiting for it. If I do 1 min slow then 1 min fast, while it be better than low intensity cardio? Cause someone suggested HIIT to me cause I only need to lose fat and not weight.

    Also if it's not that intense then does it mean I'm gonna have to do it a little longer?

  8. #7
    HIIT4life is offline Warming Up
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    I would probably make your rest time between 1:30-2:00 minutes between sets. Otherwise it's probably too hard to go all out on your next set. Try going 90% intensity instead of 100% for 1 minute and bike slow for 1:30-2:00. More like 2 minutes in the later sets.

  9. #8
    buzz is offline Verge of Overtraining
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    the idea is to get your heartrate to a certain % for the fast minute you dont have to do 100%.
    here is all the info you need on interval training.
    http://www.bodybuilding.com/fun/kurilla1.htm

  10. #9
    wseagles is offline Registered User
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    I just started HIIT on a bike a few days ago and I was wondering what speeds you were going during the sprinting/resting phases.

    Also, I have been using my bike on a high resistance (New Balance Bike resistance dosent seem too high) and I go about 10mph for 40-45 min usually but realized it was a waste of time and I shouldn't be going that long/frequently after reading the forums.

    With High resistance is this more of an anaroebic exercise instead of the aerobic exercies it should be, and should I go at a low resistance for HIIT, THANKS

  11. #10
    MasterAsylum is offline Warming Up
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    ... Ok seriously, I am pretty sure he did exactly what HIIT was in that try... Professional ATHLETES get sick after a proper HIIT... I could be wrong but seriously, I thought you were supposed to beat your body senseless with pushing like that(to a certain limitation of not hurting yourself)

  12. #11
    rudai123 is offline In Orientation
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    Quote Originally Posted by MasterAsylum View Post
    ... Ok seriously, I am pretty sure he did exactly what HIIT was in that try... Professional ATHLETES get sick after a proper HIIT... I could be wrong but seriously, I thought you were supposed to beat your body senseless with pushing like that(to a certain limitation of not hurting yourself)
    I agree. From the sticky part of this thread it seems like going all out is the key to HIIT. Otherwise it just interval training?

  13. #12
    sandau is offline Newb
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    how can you do HIIT in a gym without throwing up all over the floor? if you're suppoesed to push yourself that much? and should i use the type of bike where you sit in a chair or like the kind like a road bike

  14. #13
    sexanoe is offline Second Set
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    im attempting hiit on my bike but i get leg fatigue pretty quick trying to go fast at max resistance while my endurance still has plenty of room for more

    is there any good stuff to do to keep my legs fresh longer?

  15. #14
    DKB
    DKB is offline Registered User
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    Quote Originally Posted by sexanoe View Post
    im attempting hiit on my bike but i get leg fatigue pretty quick trying to go fast at max resistance while my endurance still has plenty of room for more

    is there any good stuff to do to keep my legs fresh longer?
    max resistance? well there's your problem there.

    i keep the resistance at default because i can definitely feel some pain (not too much) in the first or second high-intensity interval. the rest of the workout is usually fine. on a bike, i can usually get up to around 180BPM (i'm 20 years old) and i do 30/30 for around 11 minutes, this is my 6th week doing it (i started at 4 minutes of 30/30).

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