Bike Intervals
Technique guide
Set-up
- Set up the bike as for steady riding and warm up for a few minutes.
How to do it
- Pedal hard for the work period, raising the resistance or cadence.
- Pedal easily for the recovery period.
- Repeat for the prescribed number of rounds, then cool down.
Coaching cues
- Aim for the same effort in every round.
- Stay seated unless you’re told to stand.
Common mistakes
- Starting the first round flat out.
- Dropping the resistance so low the work periods become easy.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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