Exercise Bike Intervals

 
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This option does require specialist equipment but exercise bikes are a superb tool for safe and effective interval training. Low impact, easily scaled to all fitness levels and perfect for people who are exercising indoors where there is no space to sprint. Start pedaling at an easy resistance to prepare your body for the interval sprints ahead. When you are ready increase speed, resistance (or ideally both) and go flat out for your target period of time. Rest then repeat