A good speed on a stationary bike is as fast as you want to go! In all seriousness, reaching a good speed on your bike is going to depend on quite a few factors. While you’ve probably walked past the stationary bikes at your gym or health clubs many times, you’ll actually be surprised at just how intense of a workout you can have if you give these trusty machines a try.
In this article, we’ll discuss the three different types of stationary bike speeds, how to find the best speeds for you, and how to combine them properly into high impact workouts.
Stationary bikes really are amazing for all fitness levels. So, wherever you are on your weight loss and health journey, you’ll find the perfect speeds for you.
Stationary Bike Speeds For You
Your pacing on a stationary bike is largely personal, depending on your physical abilities and fitness level. Bike workouts boost your cardiovascular endurance and strengthen your leg muscles. You control both the speed and the resistance levels, and you challenge yourself. This type of personal customization makes stationary bikes an enduringly popular exercise machine equipment choice.
As such, there are no pre-set speeds that will work for everyone. You’ve really got to find your own ranges. Get on the stationary bike and try them out. Record your results. You can also expect your results to change as you become more used to working out on the bike.
There are three types of speed ranges you can achieve on your stationary bike: light, mid-range, and fast. We’ll go through each of them below.
These are the slow- to medium-slow speeds. For your slowest speed on a stationary bike, it’s the kind of pace that you would be able to keep up for hours. You’re just barely moving the front wheel. It is somewhere between 35 and 40 RPMs (revolutions per minute). The second fastest speed in this range is also light, but you are moving quicker, between 45 and 50 RPMs.
Medium speeds are those that are your recovery speeds in between your more high impact speeds. These medium speeds range between 50 and 60 RPMs. They burn many more calories than the light speeds. As you’re increasing speed, you’re also increasing resistance and that is a much better workout.
Fast speeds are those that are in the very high intensity range for your fitness abilities. Speeds between 65 and 70 RPMs are fast, but not as fast as the ‘all out’ speeds of at least 75 RPMs and higher. Your personal ‘all out’ speed is the absolute fastest you can go, and it’s so fast that you can’t keep it up for longer than 30 seconds without getting seriously winded.
Creating a Stationary Bike Workout
Any workout that you design for your stationary bike is going to at least include the mid-range speeds or higher speeds. So, the whole point of putting together your workout is to vary these different speeds, so that you’re burning the maximum amount of calories from your efforts.
So, you read above that you have basically three types of speeds to choose from: light, mid-range, and fast. It’s best if you practice each of these and become very comfortable with knowing where you are on the pacing scale. After you’ve become comfortable with each one, then you can start to add variety within a 20- or 30-minute fitness time.
You’re familiar with your own pacing, you understand the three types of speeds, and you also know it’s a combination of different speeds that create the optimum stationary bike workouts. Ready to put it all together?
A Sample 20-Minute Interval Workout
Here is an example of a great beginner’s workout schedule for a stationary bike.
- Start at a slow pace and warm up for five minutes. Pedal in the light range, around 45 RPMs.
- Greatly increase your speed up to a fast pace. Not all out, but close to it. Pedal for 30 seconds.
- Ease down into a mid-range speed that you’re comfortable with, and pedal for 30 seconds.
- Repeat Steps 2 and 3 three more times, for a total of four repetitions.
- Pedal at a light speed and a slow pace for 1 minute.
- Alternate 1 minute of fast pedaling and 30 seconds of mid-range speed pedaling four times.
- Repeat Step 5 by pedaling at a light speed and slow pace for 1 minute.
- Time to pedal all out! Go as absolutely fast as you can for 45 seconds. Drop back down to a very easy, slow pace for 15 seconds. Repeat this two-step process two more times.
- Drop back down to an easy pace and close out your workout by pedaling for 2 minutes.