what variations of HIIT and Longer Intervals sessions could I alternate with a stationary bike?

To switch up your HIIT and longer intervals on a stationary bike, consider these variations from Andrew Huberman and others:

1. HIIT with Sprints:

   • Perform 20-30 seconds of all-out effort on the bike, followed by 10 seconds of rest. Repeat for 8 to 12 rounds. This is designed to spike your heart rate significantly by the end of the session 1.

2. Sprint Interval Training (SIT):

   • Engage in maximum effort intervals of 30 seconds or less, followed by 2-3 minutes of recovery. This type of training utilizes short, intense bursts to challenge your limits and allows ample recovery to maintain high intensity throughout the session 2.

3. Longer Intervals:

   • Implement a 1:1 work-to-rest ratio. For instance, bike for 1 minute at about 85-90% of your maximum heart rate, then rest or pedal lightly for 1 minute. This is repeated over 30 minutes and is highly effective for aerobic conditioning 3.
     • 

       1

       High Intensity Training

       01:15:28
       
     • 

       2

       High Intensity Training

       02:14:49
       
     • 

       3

       High-Intensity Training

       01:10:59
       
     • 

       4

       Optimal Fitness Protocol

       01:11:19
       

4. Medium Intensity Sustained:

   • Cycle at a steady, challenging pace where you can't hold a conversation comfortably for about 30-35 minutes. This session can be considered a "push day" where you're working consistently hard but not sprinting 4.

These variations can be incorporated into your workout routine to optimize both aerobic and anaerobic conditioning, providing comprehensive cardiovascular benefits.