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.

Webinar e white paper sul fitness all'aperto

Convegno gioco e sport nei parchi pubblici

Play

Fitness

Webinar

Fitness per tutte le età

Perchè l'attività cardio è importante?

I 10 vantaggi di una bicicletta outdoor

How to create outdoor fitness sites for senior citizens

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

Fitness inclusivo all'aperto

OxygenUptake CrossTrainer 1920

La scienza dietro: come funziona il Cross Trainer di KOMPAN?

Vista aerea di un'area di gioco scolastica con area fitness e gioco della palla

Nuovi spunti di riflessione sugli spazi di attività per gli adolescenti

The benefits of exercising outdoors versus indoors

I benefici dell'esercizio fisico all'aperto rispetto a quello al chiuso

Outdoor fitness per tutti