How to Do Stationary Bike HIIT

Stationary Bike HIIT is a cardio exercise using machine, listed as advanced in the A90 Training Club catalogue.

Demonstration video coming soon

Primary muscle

Cardio

Equipment

Machine

Difficulty

Advanced

01 / Move with control

How to perform

How to do Stationary Bike HIIT

  1. 01Adjust the bike seat height to hip level and secure the feet into the toe cages or clips.
  2. 02Pedal at a light resistance for two minutes to prime the quads and increase heart rate.
  3. 03Increase the resistance dial and sprint at maximum effort for the specified interval duration.
  4. 04Reduce the resistance and cadence significantly to recover for the rest period.
  5. 05Repeat the sprint and recovery cycles while maintaining an upright or aerodynamic torso position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Stationary Bike HIIT

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.
  • Core Stabilises the spine and transfers force.
  • Calves Pushes off the ground through the ankle.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Adjust the saddle height so the knee maintains a slight five degree bend at the very bottom of the pedal stroke.

Same coaching engine used inside the A90 app

05 / FAQ

Stationary Bike HIIT questions

What muscles does Stationary Bike HIIT work?

Stationary Bike HIIT is catalogued as a cardio exercise in A90 Training Club, with the cardio as its primary muscle group.

How do you do Stationary Bike HIIT correctly?

Adjust the bike seat height to hip level and secure the feet into the toe cages or clips. Pedal at a light resistance for two minutes to prime the quads and increase heart rate. Increase the resistance dial and sprint at maximum effort for the specified interval duration. Reduce the resistance and cadence significantly to recover for the rest period. Repeat the sprint and recovery cycles while maintaining an upright or aerodynamic torso position.

What is the A90 coach tip for Stationary Bike HIIT?

Adjust the saddle height so the knee maintains a slight five degree bend at the very bottom of the pedal stroke.

Is Stationary Bike HIIT suitable for beginners?

Stationary Bike HIIT is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Stationary Bike HIIT?

Stationary Bike HIIT uses machine.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes stationary bike hiit into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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