Schwinn Fitness makes a number of home exercise bike models. There’s no doubt that pedaling along at a steady pace provides benefits – but it can get a bit boring. To make your riding sessions more challenging and effective, do a workout that varies your speed, resistance or both. Always check with a health-care professional before trying a new workout.
Preset Programs
If you don’t want to create your own workout, Schwinn exercise bikes come with preset workout programs that automatically adjust the resistance level, speed requirement or heart rate target as you ride. The Schwinn 120 Upright bike, for example, has 12 preset programs for you, while the Schwinn A10 Upright Bike has six.
Speed Intervals
Perform your own interval training workout on the Schwinn exercise bike. Pedal at a comfortable resistance. Warm up for 10 minutes. Do 12 intervals in which you pedal at your top effort for one minute. Recover for two minutes after each interval. Cool down for five to 10 minutes at an easy speed and resistance, recommends Joseph T. Nitti, lead author of “The Interval Training Workout.”
Resistance Intervals
Use resistance as your intervals during your Schwinn exercise bike workout, recommends Donna Raskin, author of “The Everything Fitness Book.” Warm up for five minutes at level 2 with a speed of 10 mph. Work for two minutes at 9 to 11 mph at level 4. Spin for one minute at level 2 going 12 to 14 mph. Alternate these two- and one-minute intervals nine times. Go to resistance 1 or 0 and cool down. Move from 11 mph to a slower speed during your cool-down.
Strength Training
Do a strength training workout on your Schwinn exercise bike. Warm up for five minutes. Then put the highest resistance on your bike that you can pedal for three minutes. It is OK for your cadence to slow significantly on this portion of the workout, notes Arnie Baker in the book, “Smart Cycling.” Recover for three minutes. Repeat this cycle two to four times before doing a cool-down.
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