Basically do people use timers? An app that prompts you when to shift to a different speed or exercise/resistance? Watch the clock?
As title says, no idea how this might work. I found workout plans, but they are like “so many minutes doing this thing, then switch to the next thing” and I really suck at watching the clock when working out.
I like the classes locally but I’m not able to get to them with my schedule.
Could you set a timer or somesuch? I did that when I was doing windsprints and it worked out. (Though never felt like it came quickly enough.)
Why so complicated? You just get on and do what you want as long as you feel like it. Want to go fast? Go fast. Want to go up the hill? Turn up the resistance. Just want to pedal along for a while? Just pedal.
Of course you can set yourself times and goals, if that makes it more effective for you, but you don’t have to make it too hard for yourself by implementing rules.
Put on some music that’s about the right length, or work out through some number of songs, or pedal some number of “miles” if the bike has an odometer.
My stationary bike has a display that tracks loads of stuff but there’s also a phone/tablet holder if you prefer an app. You can use anything you want but you just gotta commit to a certain run plan.
As for me, I do about 10 minutes at low resistance, high pace. My dash shows me a virtual speed indication. I do the first 10 minutes around 25 kph.
Then I slowly move through the gears and try to keep the pace flat. After 25 minutes I do a short intermission where I get the lowest gear and paddle loose the legs.
Then the buildup again and trying to keep the pace above the previous pace.
Essentially it’s all about what you want to gain.
For strength, you’ll do better with explosive bouts (after proper warmup or you’ll tear off your leg muscles). For endurance, it’s all about keeping up a pace in intervals. The higher the pace you can consistently keep during a set time period (for instance an hour), the better, but it’s important to find your base level first by taking it easy. Consistency is key above all else.
Keep in mind that if endurance is your goal, you should never think ‘oh this is going pretty easy, I can take it up a notch’ because you might not last the full hour without over exerting yourself which will lead to sore muscles. The other way around is also true, though: don’t give up if it gets tough. But there’s a difference between stretching your comfort zone and going outside the lines.
I have a kickr snap. You can choose rides from all over the world and it automatically adjusts resistance. It’s pretty fun. They’re kind of expensive, but i like that i use my own bike on it so it fits well.
