This video has been made for users of exercise bikes or other devices who wish to work or watch videos while working out. It’s especially good for the FitDesk. This video has no annoying commentary or music, just instructions to follow for your workout. It’s small-sized, so you can make the viewing window tiny, in one corner of your monitor, and you can devote the rest of your screen space to reading, or surfing, or another video, or whatever. You can play your own favorite workout music, and this won’t interfere.

For more information, got to this website:

Exercise Bike Interval Workout – beginner level

Warmup (5 minutes) – comfortable resistance level, vary your pace (slower or faster) once a minute or so.

Workout start (3 minutes) – increase to medium level of resistance, pedal at a normal pace.

Increase effort (2 minutes) – increase resistance one setting higher, and pedal more quickly.

Medium effort (3 minutes) – decrease to medium level of resistance, pedal at a normal pace.

Increase effort (2 minutes) – increase resistance one setting higher, and pedal more quickly.

Warmdown (5 minutes) – decrease to comfortable resistance level.

As your endurance builds up, instead of the warmdown, try replaying this video from the 5-minute mark to extend your workout time. Always include the warmdown at the end of your session, though.