Stationary bike intervals
Alternate 20 s hard and 40 s easy.
Muscles worked · Primary
Cardiovascular systemQuads
Secondary
GlutesCalves
Equipment
Gym
Updated: September 26, 2026
How to do it, step by step
- Set the seat so your knee is slightly bent at the bottom of the pedal stroke.
- Warm up for 3 to 5 minutes at an easy pace.
- Alternate 20 seconds hard and 40 seconds easy.
- Finish with a few easy minutes to bring your heart rate down.
Common mistakes
- Setting the seat too low.
- Skipping the warm-up.
- Doing hard intervals with a heart condition without medical clearance.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 2 | 60–80 s | 30 s |
| Build muscle | 3 | 60–80 s | 30 s |
| Tone up | 2 | 60–80 s | 30 s |
| Get fit | 2 | 60–80 s | 30 s |
Related exercises
A plan with Stationary bike intervals, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.