challenging
20-Minute HIIT Cycling Session
HIIT on a bike provides cardiovascular intensity with almost no joint impact — a genuinely useful combination for women who want efficiency and longevity in their training.
20 min · Kit: Stationary bike (spin bike or upright)
The session
- 13 min: Easy warm-up spin
- 210 rounds of: 20 sec all-out sprint / 40 sec easy spin
- 33 min: Moderate steady state recovery
- 44 min: Cool-down easy spin; off-bike stretch
Worth knowing
- 20/40 Tabata on a bike is accessible but still very demanding — all-out means maximal effort
- Adjust resistance so the sprint actually challenges you — pedalling fast on no resistance is not HIIT
- Heart rate could hit 85–95% of maximum during sprint intervals
- HIIT cycling 2× per week is sufficient — more is not better
