How to do the Bike Intervals
Step by step
- Set up on the bike with the seat height so your knee is only slightly bent at the bottom.
- Warm up with easy pedaling for a minute or two before starting.
- Pedal briskly for about 30 seconds, then ease off to a light spin for 60 seconds.
- Repeat the brisk-then-easy pattern for your planned number of rounds.
The thing people get wrong
The easy 60 seconds is real recovery, not a token slow-down - take longer breaks whenever you need; the brisk bouts should feel hard but doable.
Coaching cue
Make the hard bouts about faster pedaling, not grinding against heavy resistance.
Make it easier or harder
- Easier: Go hard for 15 seconds and spin easy for 90 between rounds.
- Harder: Stretch the hard bouts to 45 seconds or add a little resistance.
Muscles worked
- Primary: Cardio, Quads
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.