Bike resistance levels

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    Bike resistance levels

    Hello... Somewhere I read that when doing HIIT, you have to keep resistance on level 7-10 and RPMs >100 during "ON" phase and level 3-4 and RPMs 60-80 during "OFF" phase ... What I want to know is if it refers to max resistance (out of 10) and what matters the most, because I keep resistance to 3 but give my all reaching >120 RPMs, which is really exhausting and I don't think I can keep the same speed with higher resistance....

    #2
    Intensity is intensity. No matter what the number is on the bike, if you're putting in maximum effort, then that's your hardest possible interval. If you're putting in 80% effort, then that's an 80% effort whether the dial is at 5 or 10.

    A maximum effort will also be different depending on the length of the interval. If you're doing maximum effort 30 second sprints on the bike (a very tough workout!) you might have the resistance level at 9. But if you're doing maximum effort 90 second sprints (also a very tough workout, in a different way!) you may "only" have the resistance at 7. But you're still working the hardest you can for the whole length of time, and you're still meeting your workout requirements.

    The thing to watch for with the bike is that it takes time (a few seconds) to get up to that max effort--and then more time at the end of the interval to slow down. If you're doing 10 second intervals, that's something to be aware of.

    Hope this helps!

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