Bike Surges
One-minute surges on the bike with one easy minute between. Six surges in week one, then add one a week up to ten. Hard but steady, not a sprint.
How it runs. Five minutes easy, then the surges, then three minutes easy. Each surge is one minute at a pace where you can say a few words but not a sentence. Pedal easy for one minute between surges. One pass is the session.
How to read ahead. Do to go one move at a time.
Warm-up
1 Bike Spin
5 minutesEasy spin. Light resistance. Let the breath come up slowly.
Option. Recumbent bike if the upright seat or the low back is unfriendly.
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1
Set the saddle so the knee stays slightly bent at the bottom of the stroke. Clip in or rest the balls of the feet on the pedals.
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2
Sit tall on an upright, or recline on a recumbent. Light resistance. Smooth circles.
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3
Pedal at an easy cadence you can breathe with. No grinding. Keep the knees tracking over the feet.
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4
If the knees or the back complain, switch to a recumbent or drop the resistance.
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5
No bike: Seated March in a sturdy chair, same easy rhythm.
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6
Ease off if the knees cave in, the hips rock, or the low back rounds.
Another way
Surges (6–10 surges)
2 Bike Spin
6–10 sets, 1 minuteOne minute hard: a few words, not a sentence. Then one minute easy before the next. Add resistance or cadence, whichever keeps the circles smooth.
Option. Start at six surges. Add one a week. Make the surge 30 seconds if a full minute is too much today. No bike: brisk hill walk or the cross trainer, same timing.
Show the steps Hide the steps
-
1
Set the saddle so the knee stays slightly bent at the bottom of the stroke. Clip in or rest the balls of the feet on the pedals.
-
2
Sit tall on an upright, or recline on a recumbent. Light resistance. Smooth circles.
-
3
Pedal at an easy cadence you can breathe with. No grinding. Keep the knees tracking over the feet.
-
4
If the knees or the back complain, switch to a recumbent or drop the resistance.
-
5
No bike: Seated March in a sturdy chair, same easy rhythm.
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6
Ease off if the knees cave in, the hips rock, or the low back rounds.
Another way
Cool-down
3 Bike Spin
3 minutesEasy spin. Let the breath settle before you step off.
Option. Stay on until you can talk in full sentences.
Show the steps Hide the steps
-
1
Set the saddle so the knee stays slightly bent at the bottom of the stroke. Clip in or rest the balls of the feet on the pedals.
-
2
Sit tall on an upright, or recline on a recumbent. Light resistance. Smooth circles.
-
3
Pedal at an easy cadence you can breathe with. No grinding. Keep the knees tracking over the feet.
-
4
If the knees or the back complain, switch to a recumbent or drop the resistance.
-
5
No bike: Seated March in a sturdy chair, same easy rhythm.
-
6
Ease off if the knees cave in, the hips rock, or the low back rounds.
Another way
4 Standing Quad Stretch
20 seconds per sideHeel toward the glute. Hold the bike or a wall. Stand tall.
Option. Hug one knee to the chest instead if standing balance is unsure.
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1
Stand tall near a wall or chair for light support if needed.
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2
Bend one knee and grasp the ankle or top of the foot with the same-side hand.
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3
Gently draw the heel toward your glute while keeping the knees close together and hips level.
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4
Stand tall — avoid leaning forward or arching the lower back.
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5
Hold, breathe, then switch sides.
Another way
5 Standing Calf Stretch
20 seconds per sideBack heel down, front knee soft. Lean into a wall.
Option. Bend the back knee a little to reach the lower calf.
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1
Stand facing a wall or sturdy surface, hands resting lightly on it.
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2
Step one foot back, keeping both feet pointing forward.
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3
Press the back heel toward the floor and gently lean your body forward until you feel a stretch in the calf.
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4
Keep the back leg mostly straight for the gastrocnemius; bend it slightly for a deeper lower-calf feel.
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5
Hold, breathe, switch sides.
Another way
Optional practice, not a test. Six surges is a full session; stay at six as long as you like. Drop the resistance if the knees grind. Stop and pedal easy on chest pain, dizziness, or breath that does not settle in the easy minute. Check with your clinician first if you have a heart condition.