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How to Upgrade a Cheap Stationary Bike to Peloton-Worthy Proportions

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The Zwift App


So you decided not to pony up and buy the Peloton Bike+ or a similarly snazzy exercise bike. That doesn’t mean you can’t still have a first-rate cycling experience at home with a cheap stationary bike (we’re fans of these two space-saving options: XTERRA Fitness FB150 Folding Exercise Bike and FitDesk Bike Desk 3.0 Folding Stationary Exercise Bicycle Desk.) In fact, with a few affordable products, you can create a designer bike experience. Here’s how to get the job done.

 

 

The Zwift App Zwift

1. Make training more interactive with guided rides

Using the Zwift App ($15/month; zwift.com), you can turn your workouts into a motivational game and create virtual races in fantasy worlds as you compete against other riders on the app. Zwift works on Mac, Windows, PC, iPad, iPhone, Apple TV, and Android devices; so as long as you can easily view your TV, phone, tablet, etc., you’re in business. Zwift is also supported on these indoor bikes. (FYI: Zwift was designed for outdoor bikes using cycling trainers to park them in place for your indoor training sessions)

“Whether you’re training for your first triathlon or want a quick ride before work, Zwift is the pinnacle of indoor cycling. This is a great upgrade for your at-home cycling workouts because it includes training plans and the ability to connect with other riders around the world,” says Jack Spicer, an action sports blogger.

Another great option if you prefer guided rides? iFit ($15/month; ifit.com), an app that offers a wide array of instructor-led studio cycling classes and outdoor training videos (along with yoga, strength training, and more) led by top-notch athletes from around the world. Just download to your Android or Apple device and you’re good to go.

Tray Universal by Top Form Design
Tray Universal by Top Form Design Top Form Design

2. Add a tray

Whether you’re a multi-tasker hoping to crank out some work from your laptop while you pedal or you simply want to outfit your budget bike so you can stream training sessions as you pedal, The Tray Universal by Top Form Design ($110; topformdesign.com) will become a fast friend. Attach the tray to your handlebars, and you can adjust the tray’s position whenever you like. Now, if only you could motivate yourself to do more work from this nifty desk, and less Netflix.

Bowflex’s Extra Comfort Bike Seat
Bowflex’s Extra Comfort Bike Seat Bowflex

3. Buy a better bike seat

Even if you don’t have a bike with lots of bells and whistles, a more comfortable bike seat can go a long way in enhancing your workouts. Getting your butt in the saddle is half the battle anyway.

We’re fans of Bowflex’s Extra Comfort Bike Seat ($30; bowflex.com). It’s nice and plush, made of high-density foam, and compatible with a slew of models from Schwinn on the more affordable end (the IC3, IC4, 130, 170, and AD7 bikes), as well as Bowflex VeloCore, C6, and C7 bikes. Or, try the Giddy Up! Oversize Bike Seat ($40; Amazon.com), which works as a universal replacement on both indoor or outdoor bikes and is made of memory foam for maximum comfort.

Another route to consider is the padded bike saddle cushion, like the DAWAY Comfortable Exercise Bike Seat Cover ($30; Amazon.com).

 

Bowflex heart rate armband
Bowflex heart rate armband Bowflex

4. Throw on a heart rate armband

If you do a workout, and you didn’t track it, does it even count? (If a tree falls in the woods…) Monitor your heart rate data continuously with the Bowflex heart rate armband ($50; Bowflex.com). It’s compatible with a host of machines in the Bowflex family, but also works with apps like Wahoo Fitness, Runtastic, and Strava, as well as Bowflex’s jrny digital fitness platform. If you’re a fitness data junkie, you may also want to consider splurging on the WHOOP strap, which conducts heart-rate monitoring and gives insight into your HRV (heart rate variability), resting heart rate, and sleep stats, including your number of nightly disturbances.

 

Garmin Speed Sensor 2 and Cadence Sensor 2
Garmin Speed Sensor 2 and Cadence Sensor 2 Amazon.com

5. Keep tabs on your biking speed.

It’s worth noting that pedometers don’t work with all indoor bikes, so check the specs and reviews to make sure it’s compatible with your indoor cycling setup. With that said, being able to track your RPM (revolutions per minute) can help you better follow, say, a guided Peloton app or iFit workout and helps hold you accountable when you feel like cruising during those last 10 minutes instead of pushing yourself to that 90 RPM groove. Some that may fit the bill for your setup: The Garmin Speed Sensor 2 and Cadence Sensor 2 Bundle ($54; Amazon.com), the Amiigo wristband with a shoe clip ($179; wearables.com), and the Wahoo RPM Cycling Cadence Sensor ($40; Amazon.com).

 

Balanced Body three-pound hand weight
Balanced Body three-pound hand weights Balanced Body

6. Add some hand weights

Nab a set of light free weights to use mid-ride or as a finisher to get an arm session in with your cardio. Regular dumbbells are great, but if you want to save some space, get these Balanced Body three-pound hand weights ($30 for a pair; pilates.com). Featuring strap-on handles, the ergonomic shape coupled with a non-slip surface is great when you want to throw in some curls or overhead presses. Bonus: Use weights while you cycle, and you’ll be building upper body and lower body strength in one workout.


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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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