3-minute block: Increase your resistance to 6–8.3:30-minute block: Increase your resistance to 4–5, and alternate in/out of the saddle every 30 seconds.4-minute warm-up: Ride on a flat road, staying in the saddle, with resistance of 2– 3.3-minute cooldown: Ride at an easy pace and intensity, with RPE of 2–3.Aim for near max effort on your push intervals (RPE 8–9).' The sequence is: 4:30-minute block: Alicea advises us that these 'push efforts will decrease in length as you move through the block,' noting that 'the goal is to increase your speed/intensity as the intervals get shorter.2:30-minute recovery: Ride at an easy pace and intensity, with RPE of 2–3.The goal is to match/sustain your effort on every push (RPE 7–8).' The series is: Aim for a breathless, uncomfortable effort in your pushes. 5-minute block: Alicea says to 'perform fast push efforts out of the saddle and recoveries at a moderate pace in the saddle.5-minute warm-up: Ride at a moderate pace with an intensity of RPE 4–6.Here's what trainers Miriam Alicea, Jesse Barton, and Dyan Tsiumis recommend as their favorite stationary bike workouts for every level.

And as someone who has experienced a general lack of inclusivity in fitness, I appreciate immensely that their trainers are diverse in age, body size, gender expression, and style. I love its system for the ability to choose my workouts by both duration and intensity, which makes you able to get exactly the ride you're looking for.

To help you get the best bike workout no matter what your fitness level, I was incredibly excited to talk with trainers for the bike system I personally use, MYX Fitness. Because they're free of impact, these bikes are safe for most beginners, and because you can also go really, really hard if you want to, they're challenging for even the most advanced gym buffs. With the convenience of an at-home stationary bike, you can go for a ride anytime, and for any duration. For these reasons, the popularity of stationary bikes has grown immensely in recent years, as more and more exercisers look to work out from home while achieving studio- or gym-level results.

No piece of exercise equipment can offer you a full-body workout, a dripping full-body sweat, and a compact size like a stationary bike can.

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