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Chris Phillips's picture

Bike Programs to Improve Acceleration and Fitness

Soccer taxes both the aerobic and anaerobic systems during a game. Training on a bike either during the off-season or after recovering from an injury can help improve these capacities while reducing the impact on the joints. I suggest the following bike programs to improve your acceleration as wel as overall fitness level.

Begin on your bike on a manual setting that will tax you and get your heart rate at a minimum of 120 beats per minute.

  • 5 minutes at 80-90 rpm at a level that will keep your heart rate elevated
  • 15 second sprint
  • 45 second at 80-90 rpm
  • 30 second sprint
  • 30 second at 80-90 rpm
  • 45 second sprint
  • 15 second at 80-90 rpm
  • 5 minutes at 80-90 rpm
  • 45 second sprint
  • 15 second at 80-90 rpm
  • 30 second sprint
  • 30 second at 80-90 rpm
  • 15 second sprint
  • 45 second at 80-90 rpm
  • 5 minutes at 80rpm 
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