Moderate or Vigorous? (Stationary Bike)

ThatOneNerdyChick

Hello Everyone!

I'm really not sure how I should log my workout on the recumbent stationary bike, moderate or vigorous? I am doing 40 minutes, at 14-17 mph, and doing 76-80% of my THR the entire time. I am covered in sweat by the time I'm done, and I wouldn't be able to read or hold conversation while doing it. I currently do the preset fat burning program at a level 5 so it goes from a level 5 resistance to a level 3 and back again every 2 minutes. Would this qualify more as a moderate or vigorous effort in your opinion?

Thanks!

dbmata

I'd personally call that moderate.

Vigorous is something I'd classify as a half hour or hour long sprint interval workout.

ThatOneNerdyChick

Okay, thanks, I'll be sure to log it as moderate

FP4HSharon

I do stationary bike workouts a lot and had the same question. In a First Place 4 Health book, I found this description of the rankings by average mph...

Very Light - 10 mph or Less
Light - 10-13 mph
Moderate - 13-16 mph
Difficult - 17 mph and up

That said, I just log in the calories burned that the machine says I've done, MFP numbers tend to overestimate. I also do intervals w/increasing resistance, at this point levels 13-16, so I'm maxed out on my machine for resistance. Now I'm trying to increase RPMs and keep them constant at each level of resistance. Enjoy the "rides." ;-)

ThatOneNerdyChick

Thank you for the info! So yes, that means I completely fall into the "moderate" category as of now.
I am still working my way up as far as the levels and programs, I started about two weeks ago, tomorrow I'll be doing level 6. Hopefully one day I'll be able to max out the machine too!

dbmata

Keep in mind, those numbers are for someone new to cycling at best.

For me, a moderate spin is somewhere between 16 and 20mph on my trainer with varying load. On the road, a moderate pace on a flat area is probably 18-20.

I know guys who cruise at 24mph, and vigorous for them would be a sprint over that.

gvizzle74

dbmata wrote: »

I'd personally call that moderate.

Vigorous is something I'd classify as a half hour or hour long sprint interval workout.

Vigorous isn't about time it's about effort.

joanrigdon

I'm going with the Mayo Clinic on this one: light, moderate and vigorous are determined by your heart rate during exercise divided by max heart rate, which is 220 minus your age. If the heart rate (beats per min) / max heart rate is between 50% and 75%, that's considered "moderate." Higher is considered vigorous. Here's the article which also includes info on how to calculate your training zones. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2

resale3108

gvizzle74 wrote: »

dbmata wrote: »

I'd personally call that moderate.

Vigorous is something I'd classify as a half hour or hour long sprint interval workout.

Vigorous isn't about time it's about effort.

Agreed.
The speeds you are doing will also improve your heart health, the circuits will induce your body to burn lard for a good while after your workout is finished, so your bike workout is more than just calorific value. Which is why cycling is MAGIC!!

jjpptt2

This one has to rank high among MFP zombie threads..