C25K on a bike?

[kirstywoods3]

Hi all 👋🏻

I have hyper mobility so running isn’t really an option for me, as my knees literally bend too far back sometimes (it’s nothing serious) 😂.

So I was wondering if the couch to 5k would be suitable on a exercise bike?

Any help would be appreciated 😊 thanks in advance ❤️

[Oldfloss Administrator Graduate]

Hi there... this is a running programme... and as such it is structured and planned for runners.

Folk do complete it on a Treadmill..but it does mean running... however slowly

Would a treadmill be suitable for you... taken at a very slow steady pace... with minimal impact...if not... maybe take a look at our sister site...

healthunlocked.com/active10

This is a walking site, and runs along similar lines to this ... only for walkers

I hope this may be helpful to you ?

[AlMorr Ambassador Graduate]

Not sure about one Kirsty, as a cyclist 🚴 since I was 7 and only a runner for less than a year, running and cycling are quite different, o yes being a cyclist may have helped me a bit with C25K, not having to repeat any runs or week's, but I don't think that you can do C25K on a exercise bike, cycling is not running,

[IannodaTruffe Mentor]

We have had someone with COPD do this in the past on an exercise bike.

It will not provide the impact, which is good for bone density, but it will develop your cardiovascular system and leg muscles.

However, the timings are structured for running and generally cycling is considered physically easier, so the workout durations would not be testing your cycling body as it would be tested by running.

Certainly you could look at the progressive structure of C25K and devise a similar plan for cycling, but unless you increase the timings considerably it will not deliver the same level of fitness in nine weeks as a runner will experience.

I am sure there must be more appropriate static bike workout plans available on the internet.

Good luck with your journey.

[UnfitNoMore Graduate]

In theory the intervals would work to build you up in any repetitive exercise. So yeah, it’s doable. I’m not sure it would necessarily be the best plan to get in to distance cycling though, so I wouldn’t want to recommend them as such.

[kirstywoods3 in reply to UnfitNoMore]

I’m only doing it to burn a few calories that’s all

[UnfitNoMore Graduate in reply to kirstywoods3]

Maybe multiply the intervals by 5?

I don’t get on with gym machines, last one hurt my back... why do they put the slot to get the chocolate so low?

[kirstywoods3 in reply to UnfitNoMore]

So instead of 5 minute run do a 25 minute pedal 😂? I’m not sure what you mean by intervals

[UnfitNoMore Graduate in reply to kirstywoods3]

Well... C25K starts 1 minute run, 90 second walk x8 so as IannodaTruffe said the duration would need to be higher... so maybe 5 minutes cycle and 2 minute rest? Something like that.

What this plan does is slowly shorten and remove the walking bits... something similar on the exercise bike would work.

[kirstywoods3 in reply to UnfitNoMore]

Ah I get you! Thank you ever so much for your help 😊

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It's not a crazy idea. It's what I do on my rest days when I don't want to go out. I choose a "walking speed" and a "running speed" on the stationary bike, then use the intervals in the program to manage switching between the different levels of intensity. I can either bump up the intensity or increase the interval lengths by x. Or I can just pedal lightly whilst I watch a bit telly