If you are looking for challenging, non-impact cardio workouts, you can find many on stationary bikes, elliptical machines, rowers and stair steppers. While there are a few others, these are the most common machines in fitness centers and home gyms. Here is a question about a specific workout called the Cardio Pyramid that can be done on any cardio machine with the ability to increase the resistance, incline or speed:

Stew, I have started doing cardio pyramids that I discovered in your workouts. I like them on the bike so much. I do them 3 to 4 times a week for 20 minutes. Do you think that is OK? That’s not too much? Thanks, Jason

Since you are doing these pyramids for only 20 minutes, you are OK with doing them multiple times each week. I have been doing more of these workouts during the winter as our outdoor running areas are covered with ice or snow this month. Even though they are intense, you can dial back some of the intensity from day to day, but there’s no reason why you can’t do these 3-4 days a week if you prefer to do that with your cardio of choice.

How the Bike Pyramid Works (Half Pyramid/Full Pyramid)

Increase the resistance on a stationary bike by one or two levels every minute on the minute (EMOM). Start at Level 1 for one minute and bump it up to Level 2 on the second minute. Go to Level 3 at three minutes and continue to Level 20, if possible.

It is recommended to maintain a range of 70-90 rpm during this workout. Peddling a little faster makes it easier on the legs but harder on the lungs. Going slower may be easier on the lungs but harder on the legs. You can increase the resistance by two levels each minute if you are short on time and want to do the entire pyramid in 20 minutes.

You can do similar pyramids on other machines by increasing the difficulty (resistance, speed, power, incline) each minute until you can no longer keep the pace. Then you can repeat it in reverse order. This makes for a perfect workout, complete with a warm-up, max-out and cooldown built into the full pyramid workout.

Here is how the structure of the bike pyramid looks specifically:

• First minute: Start at Level 1. Hold for one minute.
• Second Minute: Increase resistance to Level 2. Hold for one minute.
• Third Minute: Increase resistance to Level 3. Hold for one minute.
• Fourth Minute: Increase resistance to Level 4. Hold for one minute … keep going.

Continue this single-level increase EMOM to the level where you can maintain the 70-90 rpm. Decrease resistance in reverse order once you fail to keep it in that range. You can also start all over at Level 1 after you fail to catch your breath and then work back up to where you failed again.

Regardless of what machine you use for this workout, you will have a puddle of sweat under you and well-worked legs, heart and lungs. Enjoy the cardio method and mix it up with different machines to create various cardio workouts that keep you engaged rather than just pedaling, rowing, stepping or running for time.

Experiment with new forms of cardio and get moving to do something interesting. You can transform your fitness experience into a fun event if you look for new activities. Don’t navigate this journey alone. Email coach Stew Smith at Stew@StewSmith.com and find support and inspiration in the Military.com Fitness Section.

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