This workout gets your heart rate up aerobically, without putting a large strain on your muscles or joints. Pedal easy as long as it takes for you to catch your breath.1 minute at an effort level of 8 out of 10 with high resistance.1 minute at an effort level of 7 out of 10 with high resistance.1 minute at an effort level of 6 out of 10 with moderate resistance.1 minute at an effort level of 5 out of 10 with moderate resistance.30 seconds of fast pedaling (90+ rpm) at a low resistance.
Your RPE will depend on both the resistance you choose and your cadence, or how quickly you are pedaling (the number of revolutions per minute).
Generally speaking, low resistance feels like you’re riding downhill, moderate resistance feels like you are pedaling on flat terrain or a slight hill, and high resistance should feel like you are riding up a big, steep hill. You’ll also see resistance levels denoted, which indicate how much the bike is resisting your feet as you pedal, simulating changes in outdoor terrain. With the RPE scale of 1 to 10, 1 is the lowest (very light intensity) while 10 is your absolute max effort. In this warm-up-and in other indoor cycling workouts-you’ll use your rating of perceived exertion (RPE) to help you determine whether you should push harder, scale back, or stay as you are.
