White paper

5 tips to an efficient cardio workout

How to get an efficient cardio workout

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 pedaling 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.

Warm Up

Always warm up for about 5 minutes. Choose a workload that is not to hard, but still challenging enough to raise your rate of breathing and increase your body temperature.

White Paper

5 tips to an efficient cardio workout

Download White Paper
5 tips for an efficient cardio workout

5 tips for an efficient cardio 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 y white papers sobre fitness al aire libre

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

Creating outdoor fitness sites for different types of users

Fitness

Webinar

Outdoor gym with strength training machines at Kypegården

The 7 best outdoor fitness sites in the world

Vista aérea del patio de recreo de un colegio con gimnasio y zona de juegos de pelota

Nuevas ideas sobre espacios de actividad para adolescentes

Common Mistakes to Avoid When Designing Outdoor Fitness Sites

How to create outdoor fitness sites for senior citizens

Personas haciendo ejercicio en un gimnasio al aire libre

Beneficios del ejercicio al aire libre

Por qué el cardio es importante

Outdoor Fitness Inclusivo

10 ventajas de una bicicleta estática al aire libre

Las ventajas de hacer ejercicio al aire libre frente al interior

Beneficios de ejercitar al aire libre versus al interior

OxygenUptake CrossTrainer 1920

La ciencia que hay detrás: ¿Cómo funciona la Bicicleta elíptica de KOMPAN?

Envejecimiento Activo

Inactividad física