Recumbent exercise bikes feature a chair-like bucket seat for back support during the cardiovascular workout. Along with the adjustable bucket seat, recumbent bikes feature a computer console that displays specific workout data such as speed, time, distance, calories and heart rate. To complement the computer console and workout data, most recumbent bikes have pre-programmed exercise programs that can be selected and adjusted based on your fitness level and workout goals.
Manual
The manual program on recumbent bikes allows you to customize the workout based on your individual goals. You can also change the workout "on the fly" as you are pedaling. To start the manual program, begin pedaling the bike as choose the "MANUAL" program on the display console. Adjust the resistance level by pushing the "INCREASE" or "DECREASE" buttons next to the display console. You can also adjust the time based on the workout goal for the day.
Hills
The random hill workout program on recumbent exercise bikes is similar to an interval workout but contains randomized resistance settings to resemble riding on different hills. You can select the duration of the workout from 20, 30, 40, 50 or 60 minutes based on your fitness level. The workout intervals are typically divided into 30-second segments where you pedal against the resistance resembling the hill for 30 seconds followed with a 30-second rest where the resistance decreases. The resistance will automatically change according to the specific segment.
Heart Rate
Recumbent exercise bikes commonly feature built-in heart rate monitors on the handles that corresponds with a heart rate control workout program. The heart rate program monitors your heart rate with the built-in sensors and automatically adjusts the resistance setting to keep the heart rate in the target training zone. For example, if your goal training zone is 70 percent to 80 percent maximum heart rate, or 135 to 155 beats per minute, the program will increase or decrease the resistance to keep the heart rate between 135 and 155.
Intervals
Interval training is characterized by alternating periods of work and rest with a specific time or distance component to the intervals. On the recumbent bike, multiple interval programs can be chosen for random intervals or a specific time. For example, a random interval program may include long intervals lasting two minutes followed with a short interval lasting 30 seconds with one to two minutes of rest between the intervals.
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