The KOMPAN connected bike lets you train by modulating resistance – either by changing pedaling speed, or by modifying the level of effort directly on the screen. The connected bike is therefore perfectly suited to effective, scientifically-proven training methods that make training faster and more fun. Here are 5 tips for using it to its full potential and creating an effective cardiovascular workout!
Warm-up
Always warm up for about 5 minutes. Choose a resistance that’s not too difficult, but demanding enough to increase your breathing rate and body temperature.
10-second intervals
– Do a 10-second sprint as fast as you can.
– Then pedal for 50 seconds at a very easy pace.
– Repeat 10 times.
Note that the 10-second sprint must be a total effort. Total duration: 15 minutes
30-second intervals
– Cycle at very high resistance for 30 seconds.
– Then pedal at an easy pace for 1.5 minutes.
– Repeat 8 times.
Note that the resistance must be maximal for 30 seconds. Total running time: 21 minutes
1 minute intervals
– Cycle at a relatively steady pace for one minute. The pace should be sufficiently sustained that your breathing is clearly accelerated by the end of the minute.
– Then take it easy for another minute.
– Repeat 8 times.
Total running time: 21 minutes
3-minute intervals
– Cycle at a moderately steady pace for 3 minutes. You need to be just above the speech threshold, which means that long sentences will be significantly disrupted by breathing.
– Then go for 2 minutes at an easy pace.
– Repeat 4 times.
Total duration: 25 minutes
Continuous exercise
– Find the highest resistance you can maintain throughout the exercise period
– Total 20 minutes after warm-up
Total duration: 25 minutes
Free translation of the white paper “5 Tips for an Efficient Cardio Workout” by Morten Zacho, MSc, KOMPAN Fitness Institute
