The KOMPAN Fitness Bike allows you to exercise with a very wide range of workloads.
The bike makes it easy to do very quick changes to the workload – either by changing pedalling speed or by changing the effort level. This makes the bike perfectly suited for scientifically-proven efficient training methods leading to ways of training that require less time and are more fun.
Always warm up for about 5 minutes. Choose a resistance that is not too hard, but still challenging enough to increase your rate of breathing and your body temperature.
Note that the 10 second sprint must be an all-out effort.
Total duration: 15 minutes.
Total duration: 21 minutes.
Total duration: 21 minutes.
Total duration: 25 minutes.
Total duration: 25 minutes.
Physiological adaptations to interval training and the role of exercise intensity. MacInnis MJ, Gibala MJ. J Physiol. 2017 May 1;595(9):2915-2930.
High-intensity interval training (HIIT) for patients with chronic diseases. Ross LM, Porter RR, Durstine JL. J Sport Health Sci. 2016 Jun;5(2):139-144.
The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Wewege M, van den Berg R, Ward RE, Keech A. Obes Rev. 2017 Jun;18(6):635-646.