White paper

5 Tips to Achieve an Efficient Cardio Workout

How to Get an Efficient Cardio Workout

The KOMPAN Fitness Bike allows you to achieve a blood pumping workout at an intensity that suits you.

The bike's intuitive features make it easier than ever to alter the difficulty level – you can either change your pedalling speed or manually adjust the effort level. This makes the bike perfectly suited for scientifically-proven, efficient training methods. Leading to ways of training that a) require less time and b) are more fun.

Before beginning the main bulk of a workout, always warm up for about 5 minutes. Choose an intensity level that is not too hard, but still challenging enough to increase your breathing rate and body temperature.

White Paper

5 Tips for an Efficient Cardio Workout

Download White Paper
elevateyour workout

5 Exercise Styles to Elevate your Workout

#1 - 10-second intervals

  • Sprint for 10 seconds as fast as you can.

  • Then pedal for 50 seconds at a very easy pace.

  • Repeat 10 times.

Note that the 10 second sprint must be an all-out effort.

Total duration: 15 minutes.

#2 - 30-second intervals

  • Bike at a very high workload for 30 seconds. The workload must be at your maximum for the full 30 seconds.

  • Then pedal at an easy pace for 1.5 minutes.

  • Repeat 8 times.

Total duration: 21 minutes.

#3 - 1-minute intervals

  • Bike at a relatively hard pace for 1 minute. The pace must be hard enough for your breathing to be markedly increased by the end of the minute.

  • Then go slow for another minute.

  • Repeat this 8 times.

Total duration: 21 minutes.

#4 - 3-minute intervals

  • Bike at a moderately hard pace for 3 minutes. You should be just above “the talk threshold”, which means that longer sentences will be noticeably disrupted by breathing.

  • Then go 2 minutes at an easy pace.

  • Repeat this four times.

Total duration: 25 minutes.

#5 - continuous exercise

  • Find the highest workload you can maintain for the entire exercise period.

  • Do a total of 20 minutes after the warm-up. 

Total duration: 25 minutes.

Webinars and white papers about outdoor fitness

Why cardio is important


White Paper

Active Ageing Fitness

10 Advantages of an Outdoor Stationary Bike

Activating the Inactive

How to create outdoor fitness sites for seniors

outdoor fitness site for different users. Strength and street working equipment

Creating outdoor fitness sites for different types of users

Common Mistakes to Avoid When Designing Outdoor Fitness Sites

Outdoor gym with strength training machines at Kypegården

The 7 best outdoor fitness sites in the world

Inclusive Outdoor Fitness

OxygenUptake CrossTrainer 1920

Science behind: How does the cross trainer work

The benefits of exercising outdoors versus indoors

The benefits of exercising outdoors versus indoors