This means you are not doing the work of pedaling, and you are going at an unsafe, uncontrolled cadence. If you are at a high RPM with too little resistance, your pedals are turning because of the momentum of the weighted flywheel. If you find yourself bouncing in the saddle of your bike, this means you are not in control of your pedal stroke and you are going too fast.(You should not go above 110 RPM - increase resistance instead if you need more of a challenge). When interval training, try switching between about 50 RPM and 100 RPM. With more experience, your average should be more like 80 or 100 RPM. If you're a beginner, try setting your bike at an average of 60 RPM. Bike speed is usually measured in RPM, revolutions per minute.Toggle between levels of difficulty for a more intense interval workout. Generally, you should start at a lower speed with less resistance, and increase your effort as you get accustomed to the bike. Your bike's settings may be altered as many times during your workout as you wish. Just keep increasing your time - try staying on the bike five minute longer each week. If you have to start with a shorter regimen, that's fine! If you haven't exercised in a long time, 10 minutes might be sufficient to start with.Beginners should try for 20 – 30 minutes a day, while experienced cyclists should aim for 30 – 60 minutes a day. Figure out your target heart rate so you know what range is safe for you. This is measured in BPM (beats per minute), so you can measure this best if your bike comes with a heart monitor. If you are experienced, you can exercise anywhere from five to seven days a week. If you are new to cardiovascular exercise, you should start out by exercising three to five days a week. Use FITT (Frequency, Intensity, Time, Type of exercise) principles to determine roughly how much exercise you should start with. If you have a new piece of equipment, you may want to leap on and pedal your heart out however, you'll quickly exhaust yourself if you take this route.

Academy stationary exercise bikes