Your fitness

Woman & Home Feel Good You|January 2020

Your fitness
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THE EXPERT Dan Little, Head of Fitness at Digme Fitness Many of us have a traditional exercise bike tucked away in the spare room, gathering dust. In the gym, you can just hop on and pedal away – or perhaps a busy spin class is more your thing. If you are working out alone, however, the bike can provide a brilliant short, sharp workout.

Dan explains that the bike isn’t just a great way to start your fitness journey – it’s also great for maintaining or improving cardiovascular fitness: ‘It’s a low-impact piece of kit – which is ideal if you have any niggling injuries or need something easier on the body.’

Here, Dan has created three 20-minute workouts – Beginner, Intermediate and Advanced…genius


CADENCE Nnumber of pedal revolutions per minute (RPM). This should be on the small screen on the exercise bike.

RPE Rate of Perceived Exertion (not only on bikes). An RPE of 10 means you are going flat out. You choose your level.

Your biking workouts

Sweat it out with a 20-minute workout.

BIKING BEGINNER 7-minute warm-up: Maintain a cadence between 80-85 rpm, to slowly increase body temperature. For the next four sections, keep a steady cadence between 85-95 rpm. Select gears/level based on your own RPE.

6 minutes – RPE 6-8

30 seconds – RPE 3-4

6 minutes – RPE 6-8

30 seconds – RPE 3-4


6-minute warm-up: Maintain a cadence between 80-85 rpm. Go up a gear/level every 2 minutes. The next section is a pyramid set, based on RPE and cadence. Be honest with yourself…

2 minutes – 100rpm/RPE 7

3 minutes – 90rpm/RPE 8

4 minutes – 80rpm/RPE 9

3 minutes – 90rpm/RPE 8

2 minutes – 100rpm/RPE 7


5-minute warm-up: Start with a cadence of 80 rpm, and increase your rpm by 5 every minute. Then three blocks of varying intensity. For the ‘ON’ segments, choose a gear that equates to an RPE of 8-10 and a cadence of 95-110 rpm. For OFF, don’t pedal – take a breather.

Block 1

4 minutes – 8 x 20 seconds ON/10 seconds OFF

1 minute – recovery

Block 2

4 minutes – 4 x 45 seconds ON/ 15 seconds OFF

1 minute – recovery

Block 3

4 minutes – 3 x 60 seconds ON/ 20 seconds OFF

1 minute – recovery



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January 2020