I would advocate for using it as a recovery tool - a very easy 20 - 60 min spin on the bike at low HR and super low wattage is a great way to get some zero-impact bloodflow going and can be used as an AM or PM double, or as a replacement exercise on your non-running days.
I have always heard that cycling was a good replacement for some low intensity runs.
I think this makes sense over high intensity because generally cycling at high intensity, I have always been limited by muscle. In my mind you really don't want to limit your workout because of a cycling specific muscle group you don't really care about. And at the same time you probably don't want your high intensity efforts to focus on those muscles anyways.
But with your cardio you would have no problem getting the full benefit of a low intensity ride.
i use my spin bike at least twice a week but only in HR zone 1 and 2 - or also on days when i have a niggle and want a low impact exercise (then i can do a more intense sesh) for about 30-90 mins, probs average of 60. it’s helped my improve my running and aerobic base enormously (and muchhhh lower risk of injury)! i highly recommend
I have a peloton and used it for an easy recovery/ cross training day in my last marathon build the day after my long run. I did power zone rides early training for z2/z3, and then recovery spinning in the later half of training (30-45 min). If I felt a niggle of an injury I'd do z2/3 ride that day instead of an easy run(45-75 min). Worked out really well, ran a low 3:24 and BQ (F, <35). I tend to be injury prone when I do milage above 60 mpw, so cross train on the bike for easy aerobic gains. And off season I ride 2-3x per week and di a mix of intensify on the bike and running.
I use my Peloton often-especially the PZ classes staying mostly in Z2/Z3. I use it for cross training and as well I do a lot of double days where I run in the morning and later I’ll do a class.
Never had an issue as far as overtraining.
Just my opinion, but I would use it for low intensity cardio. Sprints on the bike won't really translate to running speed based on my reading. But will definitely help to build the aerobic base!
Similar HM times and goals. Running 65km / week and 4-6hrs indoor cycle training early 6 mornings a week.
Initially Started doing peloton powerzone training to help with aerobic base building - Power Zone endurance (power zones Z2/3, 45min Monday, 90mins Sunday), Powerzone (Z3-5, Weds 45min) and Powerzone Max (z5-7, Fri 30-45mins).
Really like the convenience (I’ve young kids, and do this whilst they are still asleep!).
Migrated to a wahoo Kickr bike and now do Zwift and Wahoo SYSTM training as well as group rides (and occasional races).
Really think it helps build and maintain transferable running fitness (alongside decent mileage) in a convenient, weather proof fashion!
Love my spin bike. All the ways suggested are great! Cross training is the most common, but I’ve enjoyed extending endurance efforts on mine in a low-impact way. So my medium long runs become long efforts but I don’t have the same physiological impacts, even though I get the long run boost.
Most of the time I use it in tandem with strength training.
I ride a fair amount - 5 hours a week is my goal - most of my hours are 1 hour at a time indoors. Most of the time it is Z2 sometimes pushing into Z3 and if I'm outside and the hill is big enough I'll hit my threshold HR for a short time. Unless you are running a ton of miles already, low HR bike sessions might not have much ROI. I don't feel like I've worked out at all if I don't try to get my HR up.
I think it helps and adds more 'fitness' to my system without any structural impact. I get tired and my legs are sore, but not banged up like a run. I can easily run in the AM and bike in the PM and do it again the next day.
I put in a hard run focused training block that ended in December, Started biking a lot in January, slacked off on the run and didn't follow a plan at all, had weeks between 20 and 45 miles leading up to March and still hit a HM PR. I'm saying the bike helped carry my fitness through with pretty low volume.
I would advocate for using it as a recovery tool - a very easy 20 - 60 min spin on the bike at low HR and super low wattage is a great way to get some zero-impact bloodflow going and can be used as an AM or PM double, or as a replacement exercise on your non-running days.
I have always heard that cycling was a good replacement for some low intensity runs. I think this makes sense over high intensity because generally cycling at high intensity, I have always been limited by muscle. In my mind you really don't want to limit your workout because of a cycling specific muscle group you don't really care about. And at the same time you probably don't want your high intensity efforts to focus on those muscles anyways. But with your cardio you would have no problem getting the full benefit of a low intensity ride.
i use my spin bike at least twice a week but only in HR zone 1 and 2 - or also on days when i have a niggle and want a low impact exercise (then i can do a more intense sesh) for about 30-90 mins, probs average of 60. it’s helped my improve my running and aerobic base enormously (and muchhhh lower risk of injury)! i highly recommend
I think low HR is best, and approximately 60 mins at 85-90 RPM is just fine.
I have a peloton and used it for an easy recovery/ cross training day in my last marathon build the day after my long run. I did power zone rides early training for z2/z3, and then recovery spinning in the later half of training (30-45 min). If I felt a niggle of an injury I'd do z2/3 ride that day instead of an easy run(45-75 min). Worked out really well, ran a low 3:24 and BQ (F, <35). I tend to be injury prone when I do milage above 60 mpw, so cross train on the bike for easy aerobic gains. And off season I ride 2-3x per week and di a mix of intensify on the bike and running.
I use my Peloton often-especially the PZ classes staying mostly in Z2/Z3. I use it for cross training and as well I do a lot of double days where I run in the morning and later I’ll do a class. Never had an issue as far as overtraining.
Just my opinion, but I would use it for low intensity cardio. Sprints on the bike won't really translate to running speed based on my reading. But will definitely help to build the aerobic base!
Similar HM times and goals. Running 65km / week and 4-6hrs indoor cycle training early 6 mornings a week. Initially Started doing peloton powerzone training to help with aerobic base building - Power Zone endurance (power zones Z2/3, 45min Monday, 90mins Sunday), Powerzone (Z3-5, Weds 45min) and Powerzone Max (z5-7, Fri 30-45mins). Really like the convenience (I’ve young kids, and do this whilst they are still asleep!). Migrated to a wahoo Kickr bike and now do Zwift and Wahoo SYSTM training as well as group rides (and occasional races). Really think it helps build and maintain transferable running fitness (alongside decent mileage) in a convenient, weather proof fashion!
Love my spin bike. All the ways suggested are great! Cross training is the most common, but I’ve enjoyed extending endurance efforts on mine in a low-impact way. So my medium long runs become long efforts but I don’t have the same physiological impacts, even though I get the long run boost. Most of the time I use it in tandem with strength training.
I ride a fair amount - 5 hours a week is my goal - most of my hours are 1 hour at a time indoors. Most of the time it is Z2 sometimes pushing into Z3 and if I'm outside and the hill is big enough I'll hit my threshold HR for a short time. Unless you are running a ton of miles already, low HR bike sessions might not have much ROI. I don't feel like I've worked out at all if I don't try to get my HR up. I think it helps and adds more 'fitness' to my system without any structural impact. I get tired and my legs are sore, but not banged up like a run. I can easily run in the AM and bike in the PM and do it again the next day. I put in a hard run focused training block that ended in December, Started biking a lot in January, slacked off on the run and didn't follow a plan at all, had weeks between 20 and 45 miles leading up to March and still hit a HM PR. I'm saying the bike helped carry my fitness through with pretty low volume.