Bike: 3 (or) 10 miles

Bike 3 Miles

• Level 1: 1 mile / 15 minutes or less / 12 mph / 5 points
• Level 2: 1 mile / 12 minutes or less / 15 mph / +10 points (15 total)
• Level 3: 1 mile / 10 minutes or less / 18 mph / +15 points (30 total)
• Level 4: 1 mile / 8 minutes or less / 20 mph / +20 points (50 total max)

Bike 10 Miles

• Level 1: 10 miles / 50 minutes or less / 12 mph / 15 points
• Level 2: 10 miles / 40 minutes or less / 15 mph / +10 points (25 total)
• Level 3: 10 miles / 33 minutes or less / 18 mph / +20 points (45 total)
• Level 4: 10 miles / 30 minutes or less / 20 mph / +30 points (75 total max)

Warning

Avoid if you feel knee pain, hip discomfort, or numbness/tingling during cycling. Stop immediately if symptoms worsen.

Breaks

• Non-stop Challenge: There are no breaks in this challenge

Notes:

• This challenge must be completed on the recumbent bike at the EWC.
• You may adjust resistance as needed. Tip: The higher the resistance, the higher you speed will be, and the faster you will finish this challenge.
• Holding the side handles is allowed; do not twist sideways or lean excessively.
• Start at the highest level you can complete safely.
• Supervision Required: Must be completed at the EWC in the presence of an Exercise Specialist.

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How to Complete the Challenge:

• Adjust seat position so your knees maintain a slight bend at full pedal extension.
• Begin pedaling and increase speed until you reach the level you’re attempting.
• Maintain a steady pace without stopping or significantly slowing.
• Complete the entire mileage without breaks.

​How to Train for This Challenge:

​If the challenge is too difficult right now, use the easier training alternative below. ​Practice interval running 1–2 times per week, with 1–2 days of rest between sessions.

Interval Training Plan — Recumbent Bike

Beginner Interval Plan (20 minutes)
​
Warm-Up:

• 3 minutes easy pedaling

Intervals:

• 1 minute faster pedaling (moderate effort / resistance level 1-5)
• 1 minute easy recovery
• Repeat 7 times

Finisher:

• 2 minutes steady moderate pace

Cool-Down:

• 2 minutes easy pedaling

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Intermediate Interval Plan (25 minutes)

Warm-Up:

• 3 minutes

Intervals:

• 2 minutes fast pace (approx. 13–15 mph / Resistance level 5-7)
• 1 minute slow pace
• Repeat 6 times

Progression Block:

• 1 minute at challenging pace (15–17 mph / Resistance level 8-10+)
• 1 minute recovery
• Repeat 3 times

Cool-Down:

• 2 minutes

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Advanced Interval Plan (30 minutes)

Warm-Up:

• 3 minutes

Intervals:

• 3 minutes fast (15–18 mph / Resistance level 8-10)
• 1 minute recovery
• Repeat 5 times

Endurance Push:

• 2 minutes very fast pace (18–20 mph / Resistance level 12+)
• 1 minute light pedaling
• Repeat 3 times

Cool-Down:

• 2 minutes easy pedaling