25 Minute Recumbent Bicycle Ladder Workout - Read in the Gym

If you're just starting a workout plan and heading to the gym now, pat yourself on the back because just getting to the gym is half the battle. Doing a little bit of cardiovascular exercise regularly is a sign that you're taking your health and fitness and happiness into your own hands. You are in control now and you CAN succeed! No matter how small or big your workout is, the choice to try is the success.

Many studies suggest that short but high-intensity interval training like this workout has more health benefits than longer endurance training prescribed in the past. In this blog post, I'm going to give you the instruction you need to hop on a recumbent bicycle in the Gym and get to work.

In this workout, the resistance is on a 1-10 scale. Many bikes at the gym have 1-10, 1-20, or 1-100 intensity gauges. So adjust your resistance appropriately. Again, before doing any workout that stresses your cardiovascular system, you need to consult a personal trainer and physician.

 Duration Cadence / RPM Resistance Activity Notes
0:00 - 5:00 Any Cadence 4

Warming Up


5:00 - 5:30 90-110 5

Speed Work


5:30 - 6:00 70 5



6:00 - 7:00 90-110 6

Speed Work

 Smoothness is key here. This is your last opportunity to make any changes to your recumbent bike potion. 

7:00 - 8:00 70-90 4


 You might not be out of breath here, but you still need to focus on your breathing. Your body will thank you in the latter part of this exercise. Take a sip of water.

8:00 - 9:00 100-110 6

Speed work

Focus on high cadence. Smooth pedal strokes. Keep body stable.

9:00 - 10:00 60 4 Recovery Again, breathing is key. Take a small sip of water if needed. Try to relax.
10:00 - 11:00 100-110 6 Speed Work Try to make as full of a pedal stroke as possible. Fully recruiting as many muscles as possible is the key to good cycling.
11:00 - 12:00 75 4 Recovery The intensity can be lowered if needed. We care more about what is happening in the "on" part of these intervals.
12:00 - 13:00 100-110 6 Speed work
13:00 - 14:00 75 5 Recovery
14:00 - 15:00 105-110 6 Speed work Focus on spinning here
15:00 - 16:30 75 5 Recovery
16:30 - 18:00 105-110 6 Speed work The difficulty should be ramping up here. This is your longest interval yet.
18:00 - 19:00 75 5 Recovery
19:00 - 20:00 105 .- 110 7 Speed Work This is your hardest interval so far. Try to relax the upper body and do not clinch the handlebars or grips
20:00 - 25:00 60-89 5 Recovery / easy Cool down, drink some water, and congratulate yourself. The workout is complete.


The goal of any gym plan is not to complete it one time. You want to build this kind of workout into a plan that you do at the gym 1-3 times a week. If you are just starting out, there is nothing wrong with turning the intensity down.

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