Stamina & conditioning · Intervals · Advanced · ~11 min

Bike intervals (high intensity)

High-intensity intervals without impact. Use only on days without hard badminton, and not as a default.

Photo shows: stationary cycling; intervals alternate hard and easy pedalling

▶ 20 Minute Fat Burning Workout | High Intensity Interval Training — Global Cycling Network (YouTube)

More videos: Burn Fat Fast - 20 Minute High Intensity Bike Workout (AbundantYou with Dr Kevin) · How To Do A HIIT On An Exercise Bike | The Body Coach (The Body Coach TV by Joe Wicks)

Starting position

Stationary bike, 10 minutes of easy spinning first.

How to do it

1. Pedal hard (RPE 8/10) for the work interval.
2. Spin very easily for the recovery.
3. Repeat; stop early if power drops a lot.

Technique cues

• Hard but repeatable
• Full easy recovery

Common mistakes

• Stacking on top of a hard court day
• All-out first rep

Easier

Fewer reps, RPE 7.

Harder

More reps (8–10).

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.
• High intensity: check you are healthy enough for strenuous exercise; seek medical advice if unsure.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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