Stationary Bike Warm-Up: Easy riding for 5 minutes: Use a low resistance setting. You shouldn’t be out of breath at the end of your warm-up, but your heart rate should rise to at least 50% of your maximum. Workout 20-minute bike ride at 70% of your maximal heart rate Use a resistance setting that’s challenging enough to keep your heart rate around 70% of your maximum. If your heart rate rises above 75% of your maximum, reduce the resistance on the bike. Likewise, raise the tension if you’re below your target heart rate. Cool Down 2-5 minutes with no resistance until your heart rate drops under 50% of your maximum. *Note: To find maximum heart rate, use this formula: Maximum Heart Rate = 220-Age