How do you perform HIIT on stationary bike and stair climber?

[betitom]

reps for whoever explains how to do them on these machines. I'm new to the HIIT program.

[sphinx_57]

I don't know on the stair climber but on a bike I would do 30 seconds all out and 30 seconds normal speed as one rep, when you can do 12 reps full strenght raise the bikes tension.

[Takuan]

As far as I know, you're just needing to get your HR to 90-95% your MHR, so when I do it on an elliptical/rowing machine, I just go faster, sometimes if the machine can adjust quick enough, crank up the resistance. (For the high intensity) Then I slow back down, change resistance back down. Rinse, repeat. (Don't really rinse, that might be bad/awkward on the cardio machines :P)

[alexb650]

if your gym has a stair climber (the ones that are like an escalator), they usually will have an interval setting on there. or, just turn it way up and down.

[bookv]

On the stairmaster,

low interval - have the resistance up really high so your step frequency is low
high interval - set the resistance very low so you have to basically tip toe non stop

On the bike,

low interval - medium resistance where you are pedalling at a comfortable pace
high interval - a couple directions you can go with these, either have a really high resistance where you have to pedal really hard just to keep it going, or very low resistance so your rpm is really high

[_Ryan_]

I've recently been doing my HIIT on the stairmaster. Just doing what has basically been said. Starting the first few minutes at a decent pace, then cranking it up fully for about a minute. Repeating about 5 times.