{"id":17071,"date":"2016-04-30T14:47:49","date_gmt":"2016-04-30T21:47:49","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=17071"},"modified":"2020-10-19T15:04:39","modified_gmt":"2020-10-19T22:04:39","slug":"get-fit-in-30-minutes","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/","title":{"rendered":"Research shows Amazing Benefits of Sprint Intervals in Cycling"},"content":{"rendered":"<p>Researchers have proven that very short sprint intervals of intense cycling can yield impressive health and fitness benefits. This means it is possible to get fit in much less time than was previously thought.<\/p>\n[table \u201c135\u201d not found \/]<br \/>\n\n<p>Itn fact, it has been shown that it is possible to <strong>get just as fit in 30 minutes a week <\/strong>as in two and a half hours per week! This breaks down to <strong>three 10-minute workouts<\/strong>, as compared to <strong>three 50-minute workouts<\/strong>. No, it\u2019s not another crazy get fit fad, and you don\u2019t have to buy anything \u2013 it\u2019s simply more proof of the enormous health and cardiovascular benefits of HIT (High Intensity Training) (i.e. exercise sessions that include very short bursts of very intense effort).<\/p>\n<p>Scientists at McMaster University tested two groups of sedentary men. The first group did 3 cycling sessions per week of 50 minutes. This included 2 minutes to warm up, 45 minutes of moderate cycling, and 3 minutes of cool-down cycling.<\/p>\n<figure id=\"attachment_17085\" aria-describedby=\"caption-attachment-17085\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"17085\" data-permalink=\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/stationary-bikes-750-x-500\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?fit=750%2C500&amp;ssl=1\" data-orig-size=\"750,500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"stationary bikes 750 x 500\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;The study showed the most impressive anti-aging results in people who did high intensity interval training on stationary bikes&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?fit=750%2C500&amp;ssl=1\" class=\"size-full wp-image-17085 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg\" alt=\"You can get fit cycling way, way faster than you would think\" width=\"750\" height=\"500\" \/><figcaption id=\"caption-attachment-17085\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"17085\" data-permalink=\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/stationary-bikes-750-x-500\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?fit=750%2C500&amp;ssl=1\" data-orig-size=\"750,500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"stationary bikes 750 x 500\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;The study showed the most impressive anti-aging results in people who did high intensity interval training on stationary bikes&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?fit=750%2C500&amp;ssl=1\" class=\"size-full wp-image-17085 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?resize=750%2C500&#038;ssl=1\" alt=\"You can get fit cycling way, way faster than you would think\" width=\"750\" height=\"500\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?resize=150%2C100&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?resize=250%2C167&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750-x-500.jpg?resize=320%2C213&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> You can get fit cycling way, way faster than you would think<\/figcaption><\/figure>\n<p>The second group did 3 cycling sessions per week of 10 minutes. This included 2 minutes to warm up, and 3 minutes of cool-down cycling. In the other 5 minutes, the men did 3 x 20-seconds (yes, <strong>SECONDS<\/strong>) of all out sprints, interspersed with 2 minutes of easy cycling. So, in short, a total of just ONE MINUTE of high intensity sprints.<\/p>\n<p style=\"text-align: center;\">Really, I could have called this post <strong>\u201cHow to get fit in one minute\u201d<\/strong> \u2013 but that would have been a little misleading. Still, that is all the time that was required in that high-intensity-gasping-for-breath zone per session \u2013 <strong>just one minute!<\/strong> Who can\u2019t afford to invest a minute? Who can\u2019t stand to suffer for just one minute?<\/p>\n<p style=\"text-align: center;\">\n<table id=\"tablepress-23\" class=\"tablepress tablepress-id-23\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><center><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\">Critical Content: How to Get Bike Fit: Complete Bike Training Plan<\/a><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><center><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/05\/stationary-bikes-s.jpg?resize=301%2C201&#038;ssl=1\" alt=\"stationary-bikes-s\" width=\"301\" height=\"201\" class=\"aligncenter size-full wp-image-17093\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/05\/stationary-bikes-s.jpg?w=301&amp;ssl=1 301w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/05\/stationary-bikes-s.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/05\/stationary-bikes-s.jpg?resize=150%2C100&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/05\/stationary-bikes-s.jpg?resize=250%2C167&amp;ssl=1 250w\" sizes=\"(max-width: 301px) 100vw, 301px\" \/><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-23 from cache --><\/p>\n<p>After 3 months, both groups were examined to see how much their fitness and health had improved. The researchers not only tested cardiovascular fitness, but also key health indicators such as insulin sensitivity. The fitness and health improvements of both groups were very similar \u2013 even though the moderate cycling group had spent FIVE TIMES more minutes exercising.<\/p>\n<p>So if you have a stationary bike that is gathering dust because you \u201cdon\u2019t have time to exercise\u201d or that you don\u2019t use simply because stationary cycling for an hour at a time is so utterly boring \u2026 think again!<\/p>\n<p>And for regular cyclists who lose fitness over winter, this means that there is a very simple solution \u2013 just buy one of those trainer stands that converts your regular bike into a stationary bike, and invest just 30 minutes a week to keep your fitness up all winter! You can buy them from <a href=\"http:\/\/amzn.to\/26Ff1tg\" target=\"_blank\" rel=\"noopener noreferrer\">as little as $60<\/a>, up to around <a href=\"http:\/\/amzn.to\/1SFg2YN\" target=\"_blank\" rel=\"noopener noreferrer\">$360 for a really premium product<\/a>.<\/p>\n<p>Finally, for anyone who wants to keep fit almost anywhere, this shows that it is possible to do it with <strong>minimal cost and time<\/strong>. For example, you could take 10 minutes of your lunchtime, warm up for two minutes by walking, achieve your sprint intervals by walking (or running) upstairs for 20 seconds, and cool down again with a three minute walk. Done and done!<\/p>\n<p style=\"text-align: center;\"><strong>The quest to get fit and healthy never seemed so easy!<\/strong><\/p>\n<p>The full research article is available online from the journal PLOS ONE. The information in this post comes from a <a href=\"http:\/\/esciencenews.com\/articles\/2016\/04\/29\/no.time.get.fit.think.again.just.1.minute.intense.exercise.produces.health.benefits?\" target=\"_blank\" rel=\"noopener noreferrer\">post by McMaster University in Science News<\/a>.<\/p>\n[table \u201c135\u201d not found \/]<br \/>\n\n\n<table id=\"tablepress-34\" class=\"tablepress tablepress-id-34\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Our Best Posts about Getting Fitter with Cycling<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_18201\" aria-describedby=\"caption-attachment-18201\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-18201 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=280%2C150&#038;ssl=1\" alt=\"Complete Bike Fit Training Plan\" width=\"280\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=250%2C134&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-18201\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\" target=\"_blank\" rel=\"noopener noreferrer\">Complete Bike Fit Training Plan<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><p style=\"text-align: center;\"><a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter size-full wp-image-38192\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?resize=280%2C174&#038;ssl=1\" alt=\"\" width=\"280\" height=\"174\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?resize=250%2C155&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><br \/>\n<a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\" target=\"_blank\" rel=\"noopener\"><strong>Complete Guide to Stretching for Cyclists<\/strong><\/a><\/p><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_18194\" aria-describedby=\"caption-attachment-18194\" style=\"width: 281px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-1\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-18194\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?resize=281%2C150&#038;ssl=1\" alt=\"Average Joe Cyclist's Beginner Cyclist Training Plan Part 1\" width=\"281\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?w=281&amp;ssl=1 281w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/cyclists-at-canada-place-table1.jpg?resize=250%2C133&amp;ssl=1 250w\" sizes=\"(max-width: 281px) 100vw, 281px\" \/><\/a><figcaption id=\"caption-attachment-18194\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-1\/\" target=\"_blank\" rel=\"noopener noreferrer\">Average Joe Cyclist's Beginner Cyclist Training Plan Part 1<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_18195\" aria-describedby=\"caption-attachment-18195\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-2-interval-training\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-18195\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?resize=280%2C150&#038;ssl=1\" alt=\"Average Joe Cyclist's Beginner Cyclist Training Plan Part 2\" width=\"280\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-in-gastown-grand-prix-table1.jpg?resize=250%2C134&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-18195\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-2-interval-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">Average Joe Cyclist's Beginner Cyclist Training Plan Part 2<\/a><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_27377\" aria-describedby=\"caption-attachment-27377\" style=\"width: 214px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/interval-training-fights-aging\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-27377\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?resize=214%2C150&#038;ssl=1\" alt=\"Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging\" width=\"214\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?w=214&amp;ssl=1 214w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?resize=150%2C105&amp;ssl=1 150w\" sizes=\"(max-width: 214px) 100vw, 214px\" \/><\/a><figcaption id=\"caption-attachment-27377\" class=\"wp-caption-text\"><a href=\"https:\/\/averagejoecyclist.com\/interval-training-fights-aging\/\">Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_18200\" aria-describedby=\"caption-attachment-18200\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-18200\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=280%2C150&#038;ssl=1\" alt=\" How to get fitter and healthier in just 30 minutes a week\" width=\"280\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=250%2C134&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-18200\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to get fit in just 30 minutes a week<\/a><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_19852\" aria-describedby=\"caption-attachment-19852\" style=\"width: 217px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/ow.ly\/RYD0305FdXi\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-19852\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/lateral-lunge-table1.jpg?resize=217%2C150&#038;ssl=1\" alt=\"5 Best Core Exercises for Cyclists\" width=\"217\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/lateral-lunge-table1.jpg?w=217&amp;ssl=1 217w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/lateral-lunge-table1.jpg?resize=150%2C104&amp;ssl=1 150w\" sizes=\"(max-width: 217px) 100vw, 217px\" \/><\/a><figcaption id=\"caption-attachment-19852\" class=\"wp-caption-text\"><strong><a href=\"http:\/\/ow.ly\/RYD0305FdXi\" target=\"_blank\" rel=\"noopener noreferrer\">5 Best Core Exercises for Cyclists<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_19576\" aria-describedby=\"caption-attachment-19576\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/how-to-use-perceived-rate-of-exertion-to-get-fit\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-19576 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=280%2C151&#038;ssl=1\" alt=\"How to Use Perceived Rate of Exertion to Get Fit\" width=\"280\" height=\"151\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=150%2C81&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=250%2C135&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-19576\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/how-to-use-perceived-rate-of-exertion-to-get-fit\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Use Perceived Rate of Exertion to Get Fit<\/a><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_20503\" aria-describedby=\"caption-attachment-20503\" style=\"width: 214px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/why-stretching-is-important-for-cyclists\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-20503 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Maggie-stretching-table1.jpg?resize=214%2C150&#038;ssl=1\" alt=\"Maggie stretching table\" width=\"214\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Maggie-stretching-table1.jpg?w=214&amp;ssl=1 214w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Maggie-stretching-table1.jpg?resize=150%2C105&amp;ssl=1 150w\" sizes=\"(max-width: 214px) 100vw, 214px\" \/><\/a><figcaption id=\"caption-attachment-20503\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/why-stretching-is-important-for-cyclists\/\">Muscle Stretching: The Cyclist\u2019s Secret Skill \u2013 Why Stretching is Important for Cyclists<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_23005\" aria-describedby=\"caption-attachment-23005\" style=\"width: 151px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/guide-for-fat-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-23005\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?resize=151%2C150&#038;ssl=1\" alt=\"A Guide for Fat Cyclists\" width=\"151\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?w=151&amp;ssl=1 151w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?resize=150%2C149&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?resize=100%2C100&amp;ssl=1 100w\" sizes=\"(max-width: 151px) 100vw, 151px\" \/><\/a><figcaption id=\"caption-attachment-23005\" class=\"wp-caption-text\"><a href=\"https:\/\/averagejoecyclist.com\/guide-for-fat-cyclists\/\"><strong>A Guide for Fat Cyclists<\/strong><\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-34 from cache -->\n\n<table id=\"tablepress-43\" class=\"tablepress tablepress-id-43 tbody-has-connected-cells\">\n<tbody>\n<tr class=\"row-1\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/strong><\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Check Out Our Most Popular Posts!<\/h3><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td colspan=\"3\" class=\"column-1\"><div id=\"metaslider-id-25127\" style=\"max-width: 750px; margin: 0 auto;\" class=\"ml-slider-3-99-0 metaslider metaslider-flex metaslider-25127 ml-slider ms-theme-default nav-hidden nav-hidden\" role=\"region\" aria-label=\"Top posts AJC\" data-width=\"750\">\n    <div id=\"metaslider_container_25127\">\n        <div id=\"metaslider_25127\">\n            <ul class='slides'>\n                <li style=\"display: block; width: 100%;\" class=\"slide-42801 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:36:22\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/3-views-of-Garmin-Edge-540-vs-840-3-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42801 msDefaultImage\" title=\"3 views of Garmin Edge 540 vs 840 (3)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>The New Garmin Edge 840 vs. 540: What's the Difference, and Which is Better?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45253 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 21:00:38\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1050-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Garmin-Edge-1040-vs-1050-on-handlebars-copy.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 1050 vs 1040 on handlebars\" class=\"slider-25127 slide-45253 msDefaultImage\" title=\"Garmin Edge 1040 vs 1050 on handlebars copy\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 1050 vs 1040 - What's the Difference, and Which One is Better?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-43285 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-25 14:17:30\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/PH-man-road-bike-forest-road.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"When you&#039;re enjoying a fast bike ride in a beautiful setting, having an easy-to-use bike computer really does enhance the experience, Garmin Edge 540 vs 840 vs 540\" class=\"slider-25127 slide-43285 msDefaultImage\" title=\"PH man road bike forest road\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 840 vs 1040 - Complete Comparison with Chart Showing Differences and Similarities<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42800 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:32:40\"><a href=\"https:\/\/averagejoecyclist.com\/shokz-openrun-pro-vs-shokz-openrun\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/10\/Post-header-Joe-and-Maggie-wearing-Shokz-OpenRun-Mini-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"review of Shokz OpenRun Mini headphones\" class=\"slider-25127 slide-42800 msDefaultImage\" title=\"Post header Joe and Maggie wearing Shokz OpenRun Mini headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Shokz OpenRun vs. OpenRun Pro Bluetooth Bone Conduction Headphones: What's the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-43108 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-12 08:44:18\"><a href=\"https:\/\/averagejoecyclist.com\/wahoo-tickr-heart-rate-monitor-review\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Wahoo-TICKR-post-head.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Wahoo TICKR Heart Rate Monitor \u2013 Our Review\" class=\"slider-25127 slide-43108 msDefaultImage\" title=\"Wahoo TICKR post head\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Wahoo TICKR Heart Rate Monitor \u2013 Best Budget Heart Rate Monitor?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-43107 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-12 08:42:38\"><a href=\"https:\/\/averagejoecyclist.com\/can-average-cyclists-do-zwift-workouts\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Joe-on-Zwift-bike-12-oct-2023-with-105-proof-copy-1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"I fell in love with Zwifting instantly. In seemingly no time, I had completed my first 100 miles, and was totally hooked\" class=\"slider-25127 slide-43107 msDefaultImage\" title=\"Joe on Zwift bike 12 oct 2023 with 105 proof copy (1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Average Cyclists Do Zwift Workouts?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42685 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:58:32\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-840-vs-830\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/Garmin-Edge-830-840-and-830-solar-post-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42685 msDefaultImage\" title=\"Garmin Edge 830 840 and 830 solar post header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 840 vs. 830: What's the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42798 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:28:50\"><a href=\"https:\/\/averagejoecyclist.com\/cycling-erectile-dysfunction\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/08\/Erectile-Dysfunction-01-smaller-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The root of the problem is that when you cycle, you spend a lot of time with all your body weight bearing down on a small but sensitive part of your anatomy\" class=\"slider-25127 slide-42798 msDefaultImage\" title=\"Erectile Dysfunction 01 smaller\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42684 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:56:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-530\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/540-Bike-computer-near-sea.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 540 vs 530 - What&#039;s the difference?\" class=\"slider-25127 slide-42684 msDefaultImage\" title=\"540 Bike computer near sea\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 530 - What's the difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42794 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:23:28\"><a href=\"https:\/\/averagejoecyclist.com\/review-of-the-mojawa-run-plus-bone-conduction-headphones\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/Post-header-Joe-floating-in-pool-with-Mojawa-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"What better way to relax your body after a bike ride than getting into the water!\" class=\"slider-25127 slide-42794 msDefaultImage\" title=\"Post header Joe floating in pool with Mojawa headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Review of the Mojawa Dual Function Headphones: Bluetooth Open Ear for Cycling, and MP3 for Swimming<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-41082 ms-image \" aria-roledescription=\"slide\" data-date=\"2022-12-01 11:35:16\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1030-plus-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/11\/Post-header-1040-vs-1030-Plus1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"They look the same - but there are quite a lot of differences!. Garmin edge 1030 plus vs 1040 bike computers\" class=\"slider-25127 slide-41082 msDefaultImage\" title=\"Post header 1040 vs 1030 Plus(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 1040 vs 1030 Plus: What\u2019s the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-35727 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-09-13 16:39:34\"><a href=\"https:\/\/averagejoecyclist.com\/best-garmin-edge-bike-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/09\/slide-all-garmin-edge-bike-computers-compared1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"All Garmin Edge Bike Computers Compared\" class=\"slider-25127 slide-35727 msDefaultImage\" title=\"slide all garmin edge bike computers compared(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>ALL GARMIN EDGE BIKE COMPUTERS COMPARED. 130 Plus vs Explore 2 vs 530 vs 830 vs 1030 Plus vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33696 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:45:41\"><a href=\"https:\/\/averagejoecyclist.com\/best-cheap-bike-computers-under-100\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/7-cheap-bike-computers-on-a-handlebar-header1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-33696 msDefaultImage\" title=\"7 cheap bike computers on a handlebar header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Cheap Bike Computers under $75 \u2013 Includes Budget Wireless Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37594 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-15 18:45:51\"><a href=\"https:\/\/averagejoecyclist.com\/7-of-the-best-budget-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/7-budget-bike-computers-post-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-37594 msDefaultImage\" title=\"7 budget bike computers post header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Budget Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37535 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-09 17:46:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-dog-bike-baskets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/Dog-bike-basket-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best dog bike baskets\" class=\"slider-25127 slide-37535 msDefaultImage\" title=\"Dog bike basket header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Carriers to Take Your Dog on Bike Rides<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-34577 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-07-27 15:05:43\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030-plus\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/07\/530-vs-830-vs-1030-plus-header-min.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"This graphic shows you the relative sizes of the 530 (left), 1030 Plus (center), and 830 (right)\" class=\"slider-25127 slide-34577 msDefaultImage\" title=\"530 vs 830 vs 1030 plus header-min\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 Plus vs 1040 Bike Computers: In-Depth Comparison with Reviews and Videos<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33276 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-23 15:42:22\"><a href=\"https:\/\/averagejoecyclist.com\/best-road-bike-saddles-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/Best-road-bike-saddles-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Best road bike saddles\" class=\"slider-25127 slide-33276 msDefaultImage\" title=\"Best road bike saddles header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>9 of the Best Road Bike Saddles for Men and Women - Video-Packed Post<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32893 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-08 08:05:11\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/7-best-bike-computers-header-41.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-32893 msDefaultImage\" title=\"7 best bike computers header 4(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32445 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-03-09 12:27:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-waterproof-cycling-jackets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/11\/9-of-the-best-waterproof-cycling-jackets-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"9 of the best waterproof cycling jackets for men and women. A great waterproof cycling jacket will keep you dry, and at the same time be breathable, so that you don&#039;t overheat your core\" class=\"slider-25127 slide-32445 msDefaultImage\" title=\"9 of the best waterproof cycling jackets header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Cycling Jackets for Men and Women<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-30917 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-07-25 16:27:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/07\/Garmin-Edge-530-vs-830-vs-1030-header-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The Garmin Edge 830 on Maggie&#039;s bike\" class=\"slider-25127 slide-30917 msDefaultImage\" title=\"Garmin Edge 530 vs 830 vs 1030 header 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-31341 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-08-26 22:13:15\"><a href=\"https:\/\/averagejoecyclist.com\/great-bikes-amazon\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/woman-bike-and-dog-at-sunset-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Get a new bike, and then get outside and have fun!\" class=\"slider-25127 slide-31341 msDefaultImage\" title=\"woman bike and dog at sunset 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 Great Budget Bikes You Can Buy on Amazon - Cruiser, Mountain, Road and Hybrid<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25151 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-12 16:10:32\"><a href=\"https:\/\/averagejoecyclist.com\/compare-best-waterproof-bike-panniers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Bridgestone-MB2-classic-mountain-bike-on-trestle-bridge-on-Lochside-Bridge-700x300.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25151 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Bike Panniers Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25163 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-13 19:30:07\"><a href=\"https:\/\/averagejoecyclist.com\/best-baby-and-child-bike-seats\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/man-cycling-from-Tsawwassen-with-child-1-750-closer-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25163 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Child Bike Seats Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33689 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:25:47\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/Bike-lock-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best bike locks\" class=\"slider-25127 slide-33689 msDefaultImage\" title=\"Bike lock header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike locks Compared. Find the Best Bike Lock For You!<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42799 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:30:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-headphones-safe-cycling-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/Post-header-Joe-and-Maggie-safest-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42799 msDefaultImage\" title=\"Post header Joe and Maggie safest headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Best Safe Headphones for Cyclists Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45252 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 20:57:16\"><a href=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Piriformis-muscle-seen-from-behind-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Piriformis muscle seen from the front header\" class=\"slider-25127 slide-45252 msDefaultImage\" title=\"Piriformis muscle seen from the front header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Piriformis Syndrome in Cyclists - How to Prevent and Cure It<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45526 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-03-08 16:15:36\"><a href=\"https:\/\/averagejoecyclist.com\/are-garmin-edge-bike-computers-worth-it\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/03\/keen-cyclists.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"If you are you a really keen and serious cyclist, aspiring to train hard and become fitter and faster, then it is possible that a Garmin Edge bike computer would be a good choice for you\" class=\"slider-25127 slide-45526 msDefaultImage\" title=\"keen cyclists\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Are Garmin Edge Bike Computers Worth It?<\/div><\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Did you enjoy this post or find it helpful? If so, please support our blog!<\/h3><br \/>\n<img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-43266 alignleft\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Table-Picture-Joe-on-bike-in-desert-with-Adidas-bike-shirt-Nov-2023.jpg?resize=170%2C160&#038;ssl=1\" alt=\"\" width=\"170\" height=\"160\" \/><br \/>\nWe write this blog because we love cycling. But we also need to earn a living, so we would appreciate it very much if you click through to one of our reputable affiliates for your online shopping. <a href=\"http:\/\/amzn.to\/2hqcg9Q\">We are proudly affiliated with Amazon,<\/a> which sells pretty much everything, and has outstanding shipping and return policies. When you buy from our affiliates we make a small commission, and this is the <strong>only way<\/strong> we earn any income. Plus, it costs you nothing at all - a real win\/win situation! We here at Average Joe Cyclist do not receive any information AT ALL about who you are, where you live, or what your dog's name is. Buying through our Amazon links is simply an anonymous way to thank us for our efforts, like tossing a few coins in a tip jar. Except that it is Amazon who tosses the coins, not you!<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><a href=\"http:\/\/amzn.to\/2dQ8qH2\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the USA:<\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/www.amazon.ca\/b?_encoding=UTF8&amp;camp=15121&amp;creative=330641&amp;linkCode=ur2&amp;node=2406106011&amp;site-redirect=&amp;tag=avejoecyc-20\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in Canada:<\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/www.amazon.co.uk\/b?_encoding=UTF8&amp;camp=1634&amp;creative=6738&amp;linkCode=ur2&amp;node=324144011&amp;site-redirect=&amp;tag=avejoecyc-21\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the UK:<\/a><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-43 from cache -->\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 324px; left: 65px;\">Save<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Researchers have proven that very short sprint intervals of intense cycling can yield impressive health and fitness benefits. This means it is possible to get fit in much less time than was previously thought. It is possible to get just as fit in 30 minutes a week as in two and a half hours per week. This breaks down to three 10-minute workouts, as compared to three 50-minute workouts. No, it\u2019s not another crazy get fit fad, and you don\u2019t have to buy anything \u2013 it\u2019s simply more proof of the enormous benefits of sprint interval training (i.e. exercise sessions that include very short bursts of very intense effort).<\/p>\n","protected":false},"author":1,"featured_media":17087,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[1246],"tags":[819,5,821],"class_list":{"0":"post-17071","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workouts-and-stretching-for-cyclists","8":"tag-cycling-for-fitness","9":"tag-cycling-for-health","10":"tag-interval-training","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Research shows Amazing Benefits of Sprint Intervals in Cycling &#8226; Average Joe Cyclist<\/title>\n<meta name=\"description\" content=\"Researchers have proven that very short sprint intervals of intense cycling can yield impressive health and fitness benefits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Research shows Amazing Benefits of Sprint Intervals in Cycling\" \/>\n<meta property=\"og:description\" content=\"Researchers have proven that very short sprint intervals of intense cycling can yield impressive health and fitness benefits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\" \/>\n<meta property=\"og:site_name\" content=\"Average Joe Cyclist\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/averagejoe.cyclist\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/averagejoe.cyclist\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-30T21:47:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-10-19T22:04:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i2.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?fit=750%2C420&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"420\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Average Joe Cyclist\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@AvrgeJoeCyclist\" \/>\n<meta name=\"twitter:site\" content=\"@AvrgeJoeCyclist\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Average Joe Cyclist\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\",\"url\":\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\",\"name\":\"Research shows Amazing Benefits of Sprint Intervals in Cycling &#8226; Average Joe Cyclist\",\"isPartOf\":{\"@id\":\"https:\/\/averagejoecyclist.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?fit=750%2C420&ssl=1\",\"datePublished\":\"2016-04-30T21:47:49+00:00\",\"dateModified\":\"2020-10-19T22:04:39+00:00\",\"author\":{\"@id\":\"https:\/\/averagejoecyclist.com\/#\/schema\/person\/5ed1d4c86d3fc3c7265efe25d3ad9dd7\"},\"description\":\"Researchers have proven that very short sprint intervals of intense cycling can yield impressive health and fitness benefits.\",\"breadcrumb\":{\"@id\":\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/#primaryimage\",\"url\":\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?fit=750%2C420&ssl=1\",\"contentUrl\":\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?fit=750%2C420&ssl=1\",\"width\":750,\"height\":420,\"caption\":\"Does exercise help with fat loss\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/averagejoecyclist.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Research shows Amazing Benefits of Sprint Intervals in Cycling\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/averagejoecyclist.com\/#website\",\"url\":\"https:\/\/averagejoecyclist.com\/\",\"name\":\"Average Joe Cyclist\",\"description\":\"A Blog for Average People who LOVE to ride bikes!\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/averagejoecyclist.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/averagejoecyclist.com\/#\/schema\/person\/5ed1d4c86d3fc3c7265efe25d3ad9dd7\",\"name\":\"Average Joe Cyclist\",\"sameAs\":[\"http:\/\/www.averagejoecyclist.com\",\"https:\/\/www.facebook.com\/averagejoe.cyclist\/\"],\"url\":\"https:\/\/averagejoecyclist.com\/author\/admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Research shows Amazing Benefits of Sprint Intervals in Cycling &#8226; Average Joe Cyclist","description":"Researchers have proven that very short sprint intervals of intense cycling can yield impressive health and fitness benefits.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/","og_locale":"en_US","og_type":"article","og_title":"Research shows Amazing Benefits of Sprint Intervals in Cycling","og_description":"Researchers have proven that very short sprint intervals of intense cycling can yield impressive health and fitness benefits.","og_url":"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/","og_site_name":"Average Joe Cyclist","article_publisher":"https:\/\/www.facebook.com\/averagejoe.cyclist","article_author":"https:\/\/www.facebook.com\/averagejoe.cyclist\/","article_published_time":"2016-04-30T21:47:49+00:00","article_modified_time":"2020-10-19T22:04:39+00:00","og_image":[{"width":750,"height":420,"url":"https:\/\/i2.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?fit=750%2C420&ssl=1","type":"image\/jpeg"}],"author":"Average Joe Cyclist","twitter_card":"summary_large_image","twitter_creator":"@AvrgeJoeCyclist","twitter_site":"@AvrgeJoeCyclist","twitter_misc":{"Written by":"Average Joe Cyclist","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/","url":"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/","name":"Research shows Amazing Benefits of Sprint Intervals in Cycling &#8226; Average Joe Cyclist","isPartOf":{"@id":"https:\/\/averagejoecyclist.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/#primaryimage"},"image":{"@id":"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?fit=750%2C420&ssl=1","datePublished":"2016-04-30T21:47:49+00:00","dateModified":"2020-10-19T22:04:39+00:00","author":{"@id":"https:\/\/averagejoecyclist.com\/#\/schema\/person\/5ed1d4c86d3fc3c7265efe25d3ad9dd7"},"description":"Researchers have proven that very short sprint intervals of intense cycling can yield impressive health and fitness benefits.","breadcrumb":{"@id":"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/#primaryimage","url":"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?fit=750%2C420&ssl=1","contentUrl":"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?fit=750%2C420&ssl=1","width":750,"height":420,"caption":"Does exercise help with fat loss"},{"@type":"BreadcrumbList","@id":"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/averagejoecyclist.com\/"},{"@type":"ListItem","position":2,"name":"Research shows Amazing Benefits of Sprint Intervals in Cycling"}]},{"@type":"WebSite","@id":"https:\/\/averagejoecyclist.com\/#website","url":"https:\/\/averagejoecyclist.com\/","name":"Average Joe Cyclist","description":"A Blog for Average People who LOVE to ride bikes!","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/averagejoecyclist.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/averagejoecyclist.com\/#\/schema\/person\/5ed1d4c86d3fc3c7265efe25d3ad9dd7","name":"Average Joe Cyclist","sameAs":["http:\/\/www.averagejoecyclist.com","https:\/\/www.facebook.com\/averagejoe.cyclist\/"],"url":"https:\/\/averagejoecyclist.com\/author\/admin\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?fit=750%2C420&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p13QyJ-4rl","jetpack-related-posts":[],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/averagejoecyclist.com\/wp-json\/wp\/v2\/posts\/17071","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/averagejoecyclist.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/averagejoecyclist.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/averagejoecyclist.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/averagejoecyclist.com\/wp-json\/wp\/v2\/comments?post=17071"}],"version-history":[{"count":0,"href":"https:\/\/averagejoecyclist.com\/wp-json\/wp\/v2\/posts\/17071\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/averagejoecyclist.com\/wp-json\/wp\/v2\/media\/17087"}],"wp:attachment":[{"href":"https:\/\/averagejoecyclist.com\/wp-json\/wp\/v2\/media?parent=17071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/averagejoecyclist.com\/wp-json\/wp\/v2\/categories?post=17071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/averagejoecyclist.com\/wp-json\/wp\/v2\/tags?post=17071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}