Running is one of the most popular forms of aerobic exercise. It takes center stage in training montages and major motion pictures — but despite being the backdrop to some very motivational content, running isn’t for everyone. It’s hard to argue against the benefits of running, but it might not be the best option for you or your program. Especially if you hate it.

The main goal of any cardio session is to crank your heart rate, improve your cardiovascular fitness, or maybe even prepare for competition. Unless you’re training for a running event, however, you don’t actually need to run to accomplish any of these tasks. Get your heart pumping with these eight best cardio alternatives to running.

Best Cardio Alternatives to Running 

Elliptical

Stair Climber

Rowing Machine

Stationary Bike

Incline Walking

High-Intensity Interval Training Circuits

Group Fitness

Nature Walks

Elliptical

The elliptical machine provides a low-impact alternative to running. It mimics a great deal of the movement patterns you use in running without the repeated ground strikes. Since it has a built-in resistance dial, you can also customize an elliptical workout to your current needs and fitness level.

Why Do It: The elliptical exercises your entire body by involving most major muscle groups. Your arms, legs, and back are recruited during this low-impact movement, all the while contributing to your warm-up, cool-down, or cardiovascular endurance goals.

Equipment Needed: The only equipment you’ll need is the elliptical machine itself. Like all forms of cardio, it’s a good idea to bring a water bottle, appropriately breathable clothing, and a good pair of shoes.

How to Do It Step-by-Step: The elliptical weaves seamlessly into many different programs. Here’s how to use the machine.

Step onto the elliptical with your body weight placed evenly on each foot pedal.*

Grab each handlebar and maintain an upright posture.**

Begin pedaling with your legs and alternating a pull and push with each arm respectively. As one leg pedals, the opposite arm should be pushing its handlebar forward.

* For athletes that can’t actively engage both legs, you might opt for an arm ergometer or arm bike, or use a ski erg from a seated position. If possible for you, you can also simply stand steady on the elliptical and do the vast majority of work with your arms.

** If you’re an athlete who can’t actively engage both arms, you can simply do most or even all of the work with your legs. An exercise bike might also be useful here.

Make It Easier: Scale the resistance down to make your elliptical workout easier.

Make It Harder: Scale the resistance up, or increase the overall pace of your workout to make the elliptical session more difficult.

Stair Climber

Stair climbing is a favored form of cardio for many reasons. Aside from an absurdly effective workout, it’s extremely straightforward to use and easy to recover from.

Credit: Max kegfire / Shutterstock

Why Do It: The stair climber forces you to lift your body weight with each stride, incorporating proper stepping mechanics into your cardio workout in a similar way that a split squat or lunge does. With the right pace, the stair climber is one of your best options for elevating your heart rate and pursuing all the health benefits that come with it. It primarily targets your quads and glutes, which also has a great carryover for anyone trying to build some initial endurance in those areas.

Equipment Needed: Much like the other cardiovascular options available to you, the stair climber only needs one piece of equipment — the machine itself. With that in mind, you have a few options. The air pressure-style pneumatic stair climber or the mechanical version are both popular choices in many gyms.

How to Do It Step-by-Step: While you may have seen many extracurriculars being performed on the stair climber, here are the essentials for your next workout.

Take your place toward the top position on the stair climber and hold onto the handrails.

Select your workout or difficulty setting.

Assume a slightly hinged posture, holding onto the handrails for stability or taking them off for an increased challenge.

Begin by matching the pace of the machine, completing each step by landing on the platform and driving evenly through your whole foot.

Make It Easier: Take a slower pace than you think at first. The stair climber is a deceptively challenging machine. If you need something a little lower impact, an elliptical set to a steep incline-simulating setting can help.

Make It Harder: Increase the pace of the stair climber workout or periodically take a step two stairs at a time (while maintaining a modest pace).

Rowing Machine

The rowing machine is another staple found in almost every gym. It is a lightweight, mobile alternative to running or treadmills that provides all the needed challenges for an excellent cardiovascular workout.

[Read More: Is Running or Rowing Better for Strength Athletes?]

Why Do It: Unlike the treadmill, the rowing machine incorporates the lower body with a significant contribution from your upper body. It is a fun way to challenge yourself to learn a new technique and provides a great alternative to running for your cardiovascular benefits. 

Equipment Needed: The rowing machine is a standalone piece of equipment. Aside from the standard suggestions of water and appropriate footwear, you won’t need much as long as your rower has a functioning screen. If it doesn’t, a stopwatch or timer is a good option should high-intensity interval training (HIIT) be on the menu.

How to Do It Step-by-Step: To get the most out of your rowing workouts, there is a solid technique framework to follow. Unlike some other alternatives to running, rowing may take some practice.

Sit down on the rower’s seat, securing each foot in place on the appropriate foot pad.

Bend your knees and slide towards the front of the machine. This is your starting position.

Initiate each repetition by driving with your legs, keeping your core tight and your arms long.

As your legs extend, begin to draw your arms towards your torso completing the rowing portion of the motion.

Make It Easier: Dial down the intensity by lowering the fan resistance or by slowing your pace. Alternatively, keep your arms locked out and remove that portion of each motion, making it just the leg drive.

Make It Harder: Increase your pace or bump up the resistance on the fan.

Stationary Bike

The stationary bike is another nearly universal piece of gym equipment. From home gyms to big boxes and boutique indoor cycling studios – you should have no trouble finding this running alternative.

Why Do It: The stationary bike stands out as one of the lowest barriers to entry pieces of equipment. From your first day working out to some of the most grueling training sessions, the stationary bike scales to meet your needs. While predominantly a lower body exercise, stationary bikes also offer scaling resistance and a wide range of workout styles to suit your preferences.

Equipment Needed: Although not mandatory, some stationary bikes benefit from cycling shoes. Depending on your intensity or venue, you may also enjoy using a pair of cycling gloves for particularly intense spin classes.

How to Do It Step-by-Step: While the stationary bike is fairly plug-and-play, here’s how to manage some of the finer details.

Set your seat height to about the middle of your hip when you’re standing next to the machine.

If the handlebars adjust, move them to an appropriate distance that allows a slight bend in your arms while cycling.

Take a seat and assume a neutral spine posture with both hands on the handlebars.

Place your feet on the pedals and begin driving through the ball of your foot and using your hamstrings to drag the opposite leg backward.

Make It Easier: Lower the resistance on the machine or slow your pace.

Make It Harder: Increase your resistance and stand up on the machine as you stride or increase your pace. Alternatively, try dropping in on a spin class to really make your stationary bike workout harder.

Incline Walking

Incline walking is an often overlooked tool in your cardiovascular training toolbox. While less flashy than running, incline walking is an excellent low-impact (but not necessarily low-intensity) method of sneaking work to your cardiovascular system, and minimizing your need to recover between workouts.

[Read More: The Best Treadmills for Walking, Researched and Tested by Our Team]

Why Do It: Incline walking is one of the more straightforward cardiovascular exercises. However, it is another deceptively challenging alternative as you are being tested by both the pace and the degree of incline. Although one of the more low-impact forms of aerobic exercise, you are still able to get similar health benefits (for example, improved resting heart rate and blood pressure) when compared to other choices.

Equipment Needed: All you’ll need is a treadmill with an incline, your walking shoes, water, and a good playlist.

How to Do It Step-by-Step: While you’re certainly able to make a full-scale challenge out of your incline walking (for example, the 12-3-30 workout), it really is one of the simpler training sessions to design.

Step onto your treadmill and hold onto the handrails.

Set your pace to 2.0 to 4.0 miles per hour.

Set your incline to 3.0 to 15.0 grade.

Use the handrails for stability or take your hands off for an added challenge.

Make It Easier: Reduce the incline, pace, or total time of your incline walking workout.

Make It Harder: Increase the incline, pace, or total time of your incline walking workout.

High-Intensity Interval Training Circuits

High-intensity interval training (HIIT) takes many forms. From sprints on any number of cardio machines to full-on circuit training, as long as you are partitioning your work-to-rest ratios you’ll be performing a HIIT workout. 

Why Do It: HIIT circuits are some of the most diverse and mentally engaging forms of cardio at your disposal. All HIIT workouts involve a short burst of work followed by short rest periods. As long as you’re incorporating that basic formula, your available equipment, and creativity are the only limitations here. 

Equipment Needed: HIIT circuits benefit from equipment such as barbells, dumbbells, kettlebells, medicine balls, sleds, or even battle ropes. Other potential equipment options include cardio machines to incorporate sprints or for active recovery periods.

Some low- or no-equipment options include:

Jumping jacks

Burpees

Jumping rope

Mountain climbers

Push-ups

How to Do It Step-by-Step: HIIT workouts, particularly circuits are defined by a period of intense work followed by (short) active rest. Here’s an example of how to do it.

Set up four to five exercises in a row, be mindful that you can easily flow from one to the next with minimal downtime.

Perform one set of each exercise before moving on to the next.

Once all exercises have been completed, perform 30 seconds to one minute of active recovery.

Try to complete as many rounds of the circuit within 30 minutes.

Make It Easier: Reduce the repetitions per set or the number of exercises in your circuit.

Make It Harder: Reduce the rest times between rounds or increase the resistance on your circuit exercises.

Group Fitness

Group fitness classes are perhaps some of the most underutilized forms of cardio available to you. While CrossFit might not be up your alley, yoga, Zumba, or a high-intensity spin session might be a bit more attractive (or vice versa). The community vibe, energetic music, and completely distinct workout from what you’re used to in the weight room provide huge benefits.

[Read More: Research Suggests Working Out In Groups Improves Quality of Life]

Why Do It: Group fitness takes your mind out of the monotony of what cardio workouts sometimes become. Aerobic exercise is rhythmic in nature, and so too are their workouts. If you’re starting to feel stale — or lonely — in your standard-issue cardiovascular sessions, group fitness classes are a massive departure that can breathe new life into your enthusiasm.

Equipment Needed: Although many classes require specific equipment, they are also typically provided on-site. (If you’re opting for yoga, you may have to bring your own exercise mat.) Just bring yourself, comfortable training clothes, and water. 

How to Do It Step-by-Step: Although I can’t give you a complete walkthrough of a group fitness class, as they’re all unique to their instructor and participants, here are some helpful tips to have the best experience.

Find out ahead of time if the instructor is experienced with accommodating any needs you might have, such as providing a trauma-informed experience or offering postpartum support for athletes who have recently given birth.

Approach the instructor at the start of the class with any questions or to get comfortable with the format. Let them know of any past or current injuries or other considerations you may have.

Arrive early to set up and find a spot in the room.

Go at your own pace — classes are often choreographed and take time to learn.

Go more than once. Until you find your groove, it may be hard to know which class suits you the best.

Make It Easier: Each class typically provides alternative exercises or options for scaling. Make sure you inquire ahead of time to make sure you’re getting your needs met by your instructor, equipment, and environment.

Make It Harder: Scaled intensifiers are also typically provided, or in the case of a spin class, for example, increase the resistance on your machine.

Nature Walks

Taking your cardio workouts outside is one of your best alternatives to road or treadmill running. Finding a few local trails through nature in your area is a great way to add a relaxing backdrop to your cardiovascular training. With the majority of routines taking place inside, nature walks are an opportunity to enjoy the fresh air.

Credit: DUSAN ZIDAR / Shutterstock

[Read More: Science-Backed Benefits of Walking for Strength Athletes]

Why Do It: Nature walks allow you to disconnect from the highly stimulating environment of the gym. You’re able to go it alone and relax or bring a friend to enjoy the experience with. In any case, nature walks are low-impact alternatives to running. They can also scale all the way to quite challenging hikes. 

Equipment Needed: Grab a pair of hiking shoes, water, and appropriate clothes. Be mindful of insects and weather to get the most out of your walks.

How to Do It Step-by-Step: There isn’t much instruction needed for your nature walks, but there are a few helpful tips.

Map several routes. Know what’s safe in your area and consider letting a friend have your location on their phone. Finding a handful of paths keeps the scenery from becoming too familiar and losing its luster.

Listen to a podcast, walk with a friend, or go it alone and indulge in the sounds of nature.

Don’t be too structured. Instead of hard guidelines such as those in a HIIT workout, allow yourself to simply enjoy the experience with health being the byproduct.

Make It Easier: Having a number of options is an asset here. Try locating easier or more challenging routes.

Make It Harder: Try increasing the length of your nature walk or using a more difficult path if one is available. You can also wear a weighted vest.

Running Vs. Alternative Cardio Exercises

Running is one of the most recognizable forms of aerobic exercise, often popping up as the go-to choice in many programs. However, comparing the movement patterns, level of convenience, technique, recovery impact, and overall enjoyment of running or its alternatives helps you refine your choice.

Movement Patterns

Each alternative provides the opportunity to mimic or completely move away from similar movement patterns as running. For example, the elliptical is an extremely similar movement pattern to walking, but more rhythmic in nature. The machine avoids the high-impact nature of each foot strike during running. On the other hand, stationary bikes or rowing machines offer distinct movement patterns for your physical activity.

Convenience

The convenience of running is pretty hard to beat. Whether inside on a treadmill or grabbing a pair of shoes and heading out the door, it’s one of the easiest ways to get moving. However, running isn’t the only convenient method for training your cardio.

Most alternatives will be readily available at your gym. If you’re not into weight training or don’t have gym access, nature walks, stair climbing at home, or high-intensity interval circuits (using bodyweight exercises) are all available with minimal issues.

[Read More: At-Home Workouts for Strength, Muscle Growth, Power, and More]

To that point, stationary bike workouts may also be modified to become a tool for your commute. Investing in a road bike or finding a boutique cycling studio are also convenient methods of weaving in alternatives to running.

Technique

Each different cardio exercise has different technical requirements and form needs. Running is a much more technical exercise than some realize, and the same is true of the rowing machine or group fitness classes. Although each provides enormous benefits, some alternatives simply are more complex to learn than others.

[Read More: Running on a Treadmill Vs. Running Outside]

The stationary bike, stair climber, nature walks, or elliptical are often much easier to get used to. Whether you’re looking to get your workout done and dusted and move on, or are into investing time for skill development, running and several of its alternatives provide you with these opportunities.

Recovery

Recovery is a big factor in choosing your cardiovascular training tools. Whether aerobic exercise is your main goal or meant to complement your weight lifting, there are no free workouts. Everything contributes to your overall soreness or fatigue throughout the week.

Running is particularly notorious for producing soreness or even threatening shin splints early in your technical development. Because of the repeated impacts with the ground and the amount of time the average run takes to complete, this soreness is rather hard to avoid (at least initially). Group fitness or spin classes may produce similar levels of soreness or fatigue because of how novel or intense they also are.

Lower-impact options like the elliptical, stationary bike, or even stair climbing offer big opportunities for cardiovascular health and performance with less cost to your recovery. This may make them particularly good activities for an active recovery day.

Enjoyment

Enjoyment might be the number one deciding factor in your choice to run or employ any of its alternatives. Enjoyment helps with the consistency and repeatability of a training program. Few other characteristics influence the success of your programming more than personal enjoyment. Why? If you like something, you’re more likely to keep doing it.

[Read More: Check Out These 5 Expert Tips for Running on the Beach Safely (& Benefits)]

This comparison is a purely individual decision. For all the pros or cons of running or its alternatives, only you decide which is best. Your best bet is to test several (or all) of the options to find what works best for you.

To Run or Not to Run?

Running is a great way to improve your cardiovascular health and performance. Running is one of the first forms of aerobic training that pops into mind, although it certainly isn’t the only one. There are a wide variety of machines, classes, or even outdoor activities that are great alternatives to running. Whichever synergizes best with your workout program and preferences will likely be the one that’s right for you.

FAQs

Running is usually the first cardiovascular exercise that comes to your mind when designing a program. Here are some frequently asked questions about running or its alternatives.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

The post Best Cardio Alternatives to Running, From a Personal Trainer appeared first on BarBend.

Whether you’re dealing with joint issues, recovering from an injury, or just really like moving your arms, the best ellipticals offer a rigorous form of low-impact cardio exercise that, unlike treadmills and most exercise bikes, also engages your upper body. As Kate Bush can attest, huffing and puffing up an incline can get your heart pumping even harder. The best ellipticals with incline can help you ramp up typical elliptical training, reaping cardiovascular benefits like lower blood pressure and decreased risk of heart disease. (1)

If you’re thinking of bringing home one of these machines, you may already know you want the challenge that an incline range can add to your workouts. Raising the angle on your elliptical not only adds some variety, but it can also allow you engage muscle groups like the quadriceps even more. (2)(3) Our team of certified fitness pros worked up a sweat on over 20 ellipticals to find the most comfortable, affordable, and tech-laden options with incline. Check out how we tested them, how we picked them, and which ellipticals with incline made the cut in the below round-up. .

The 5 Best Ellipticals with Incline for 2024

Best Elliptical with Incline Overall: NordicTrack AirGlide 14i

Best Elliptical with Incline for Comfort: Sole E25

Best Budget Elliptical With Incline: Schwinn 430 Elliptical

Best Elliptical with Incline for Small Spaces: NordicTrack FS10i

Best Elliptical with Incline for Streaming: Sole E35 Elliptical

How We Tested and Chose the Best Ellipticals with Incline

The BarBend team of certified personal trainers, CrossFit coaches, and gym owners has been around the block when it comes to the best cardio machines on the market. We’ve gotten in the weeds on 23 different ellipticals, scoring them on a scale of 1 (lowest) to 5 (highest) across 13 different categories. We scrutinized the durability, adjustability, and customizations available on each, along with other considerations. These are a few of the factors that helped us choose the best ellipticals with incline.

Incline Range

After years of purchasing, assembling, and using ellipticals, we’ve found that few actually feature an adjustable incline range. For our list, we only included options with at least a 10-percent incline, though can reach pitches up to 15- or 20-percent (and one even has decline capabilities). 

BarBend lead video reviewer Jake Herod working out on the NordicTrack FS10i.

Ramping up the incline on your elliptical during a workout has been shown to increase strength in the quadriceps, as well as increase your VO2 max — the amount of oxygen your body can absorb during exercise. (2)(3)(4) 

Stride Length

When we put together our list, we looked for ellipticals with stride lengths in the area of 20 inches. According to Sunny Health & Fitness, this is the ideal length for the majority of athletes. (5) Of course, every user and pair of legs are different, but a 20-inch stride length should be comfortable for anyone between 5 foot 3 inches and 6 feet. If you fall outside of that range, you may want to visit a gym or fitness equipment store to identify that measurement before you make your purchase.  

Programming

Many ellipticals feature preset workouts like HIIT or Fat Burn programs, but most of the options on our list offer integration with some of the best fitness apps out there, like Sole+ and iFIT. Whether you want to tap Start on a preloaded workout for a bit of guidance, or want to (virtually, of course) hike up Mount Fuji, there’s an elliptical on this list for you.

BarBend lead video reviewer Jake Herod selecting an iFIT class on the NordicTrack FS10i.

While some of the advanced programming options require monthly subscriptions — typically ranging from $20 to $44  — our expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, thinks that they can be a good way to bring variety to your workouts. “iFIT is some of the best interactive programming out there and really helps prevent boredom.”

Best Elliptical with Incline Overall: NordicTrack AirGlide 14i

NordicTrack’s AirGlide 14i boasts the widest range we’ve seen on an elliptical with incline — -5-percent to 15-percent — but also enjoys the distinction of being the only elliptical we’ve tested with decline capabilities. Its 32-pound flywheel helps create a smooth and steady workout, while having iFIT baked in lets you access thousands of virtual workouts. Some of those workouts can even utilize iFIT’s SmartAdjust automatic resistance and incline control, leaving you to focus on your sweat.

Our tester on the NordicTrack AirGlide 14i.

When our tester —a certified personal trainer — used the 14i, their first note was how sturdy their workouts were, which earned it a 5 out of 5 for durability. “I felt zero shakiness and the entire time it felt super sturdy,” they pointed out. “The fact that it has a 300-pound weight capacity indicates that this thing is durable.” 

The technology onboard the AirGlide 14i also enhanced our workout experience when we compared it to other ellipticals with incline. Between the iFIT integration, 14-inch HD touchscreen, Automatic Trainer Control, and Bluetooth connectivity, its tech capabilities and dynamic programming both earned 5 out of 5. (Noticing a theme? We love this thing.)

[Related: iFit Review – Is Virtual Coaching The New Normal?]

As they adjusted -5 to 15-percent incline and 26 resistance levels, our tester did notice a few loud hums, so keep in mind that you may hear the motor from time to time. “It wasn’t too loud, but I did notice it as it worked through the levels,” they noted. 

Our tester adjusting the settings on the NordicTrack AirGlide 14i.

With such wide incline and resistance ranges, the noise certainly wasn’t enough to stop them from scoring its adjustability, ergonomics, and customizations — including its adjustable stride length— all 5’s out of 5. “Oh, and I also loved that the pedals adjust to three different tilts — an underrated feature.”

As far as assembly goes, we decided that it’s best left to the pros. We opted for the white-glove assembly option, which took more than 2 hours. This prompted a 3 out of 5 for set up. With all its heavy-duty moving parts, we think it would be tough to take on by yourself.

Best Elliptical with Incline for Comfort: Sole E25

Ellipticals are low impact by design, but if you’re looking for an even more comfort-focused machine, the Sole E25 may be your best bet. Its unique inward sloping pedals and drive system were designed to provide a comfortable and smooth operation. This can not only help you work around knee discomfort, but more naturally accommodate the ankles and feet. 

Our tester on the Sole E25.

In fact, when she took on one of the 10 preset workout programs, certified personal trainer and BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1, highlighted a few of these features when she rated both its adjustability and ergonomics a 4.5 out of 5. “It just seems like they set it up for comfort — angled and textured pedals, handlebar grips, even the fan. Some of these ‘little’ things made a huge difference,” she stated.

Meier also pointed out that the Whisper-Quiet Drive System made for very smooth adjustments through the 0- to 20-percent incline range and 20 resistance levels. “Overall, it was just a quiet machine,” she said, rating its customizations 4.5 out of 5. “It did move ever so slightly side to side, but not enough that I had to adjust my stride or intensity.”

Our tester holding the handles on the Sole E25.

The console’s pair of Bluetooth speakers let you connect your own device to pump out your favorite music, though you can also use your smartphone or tablet to stream a show or follow a virtual workout. The Sole+ companion app also allows you to take on guided elliptical workouts and it can sync your stats and history. 

To get the full experience start to finish, Meier even trudged through assembling the E25, which she ended up regretting. “The instructions were ludicrous. There was one picture that contained like 30 steps,” she said when rating its set up 3 out 5. “I definitely wish I had opted for the professional assembly so I could get those two hours of my life back.”

Read our full Sole E25 Elliptical Review.

Best Budget Elliptical With Incline: Schwinn 430 Elliptical

If you want an elliptical with incline, you’re probably going to end up paying well over $1,000 — unless you opt for the Schwinn IC4. Sure, the IC4’s six levels of incline need to be manually adjusted off the machine, but it’s still impressive to see for just $999. Also impressive? Its 26 levels of resistance and 22 preset workouts. 

In fact, its value and features, including its 300-pound user weight capacity and 20-inch stride length, earned scores of 4 out of 5 from certified personal trainer and BarBend editorial member Kate Meier NASM-CPT, USAW-L1, CF-L1. “Those levels of resistance and incline, along with the stride length, are not usually found on ellipticals at this price,” she said.

[Related: The 7 Best Ellipticals Under $1000]

While the footprint (the amount of floor space it takes up) of most ellipticals we’ve used falls between 11 and 13 square feet, the 430 occupies a bit more — 13.73 square feet. A larger concern for Meier, however, was its height. “I’d tell people who are above-average height to measure, measure, measure — especially in rooms with lower ceilings,” she cautioned, rating its footprint and portability both 3 out of 5.

The 430 won’t win any awards for its tech capabilities — 3 out of 5 from Meier — but the heart rate monitor, USB charging port, water bottle holder, and speakers earned it a 3.5 for conveniences. “I like the speakers, but you have to use an AUX cord instead of connecting via Bluetooth.” Budget machines have to compromise somewhere. 

Best Elliptical with Incline for Small Spaces: NordicTrack FS10i

For all its impressive features, the three-in-one NordicTrack FS10i takes up remarkably little space. It’s our pick for small spaces because its overall footprint — 11.98 square feet — is on the lower end of the average for ellipticals — 11 to 13 square feet — and it measures 10 inches shorter than many of the models we’ve tested. 

BarBend lead video reviewer Jake Herod on the NordicTrack FS10i.

What makes the FS10i unique is that its pedals are incredibly responsive to your stride. As BarBend’s lead video reviewer, Jake Herod, NASM-CNC, demonstrates in his video review, the “FreeStride” moniker is an apt description. 

“It operates as a stair master, elliptical, and even a treadmill — all based on your specific stride,” Herod explains. “It’s going to change in a matter of seconds…and it’s a pretty smooth process.”

[Related: Elliptical vs. Treadmill]

Curious how that works? See it in action in the below video. 

Given its footprint, our tester, a CrossFit Level 1 trainer, immediately highlighted the FS10i’s weight capacity and durability. “There was absolutely no shaking or rocking while I used it,” they pointed out. “It felt like a machine you’d find in a commercial gym.” 

Its 375-pound weight capacity is 75 pounds more than average for ellipticals, which also helped it earn a 5 out of 5 for durability.

Since it’s a three-in-one machine, it shouldn’t be surprising that its customizations also earned a 5 out of 5. “Between the 24 resistance levels and 10-percent incline range, I could do just about any workout I wanted,” they said. 

BarBend lead video reviewer Jake Herod on the NordicTrack FS10i.

With iFIT onboard, you certainly won’t be lacking for workout options. Herod also emphasized the variety of training the FS10i can support. “You’re never going to get bored or run out of possibilities when it comes to workouts,” he said. 

[Related: The 7 Best Compact Ellipticals of 2024]

Herod also noted the machine’s hefty price tag and 284-pound weight — roughly 50 to 100 pounds heavier than the average elliptical — and suggested leaving it in place, as transport can be a bear. That earned it a 3.75 out of 5 for portability. 

“It’s definitely not easy to move around,” he said. “The legs can’t lock into place, so sometimes when I’m moving it, they kind of bump into me, which is annoying.”

Best Elliptical with Incline for Streaming: Sole E35 Elliptical

While the Sole E35’s previous model had an LCD screen for metrics and a tablet holder, the newest iteration features a tilting 10.1-inch HD touchscreen with Bluetooth compatibility. On top of that, you can mirror your own iOS device to the display or access its 12 preloaded streaming apps, including Netflix and Amazon Prime (subscriptions required). You will never be bored on this elliptical. 

The similar Sole E25.

While the free Sole+ app offers virtual workouts, the mirroring capability means you can access any of the best online workout programs on the display. Even if following workouts from iFIT or Peloton isn’t your jam, the E35 comes loaded with 12 preset workouts — Fat Burn, Cardio, and HIIT, among others — and the option to build your own custom programs. No matter how you use it, its 20 levels of magnetic resistance and 20-percent incline range should provide plenty of versatility as you train. 

Our tester adjusting the controls on the similar Sole E25.

We were also impressed by the 350-pound weight capacity, which is 50 pounds higher than the average we’ve seen among ellipticals. It also comes with a lifetime frame warranty, which should provide plenty of assurance about this machine’s durability.

As you might imagine, durable machines tend to be heavy machines. The E35’s 211-pound overall weight can make it difficult to move around for one person, despite its two transport wheels. It also exceeds the typical footprint range for ellipticals by around 2 square feet, gobbling up 15.07 total square feet.

How Much Do the Best Ellipticals with Incline Cost?

Like other cardio machines, ellipticals can be a big investment, especially models that feature incline. Many standard ellipticals are available for under $1,000, but the inclusion of incline (and sometimes decline) capabilities can bump up the price point. Check out the chart below to get an idea of what you can expect to spend on an elliptical with incline.

Our picks orbiting $2,000 offer wider incline ranges up to 20 percent, smart HD touchscreens, app integration, and increased stability. The ones closer to $1,000, meanwhile, cut down costs by eschewing fancy displays or opting for manual incline options that need to be adjusted off the machine. 

What to Consider When Buying an Elliptical with Incline

Whether you’re a beginner or seasoned elliptical pro, if you’re thinking about bringing home an elliptical with incline, there are a few key factors you should consider. 

[Related: What to Consider Before Buying an Elliptical Machine]

After you establish your budget, look for a machine in your price range that is comfortable and has a wide enough incline range to suit the type of training you prefer. Here are a few important considerations as you look for your best match.  

Stride Length

When determining the proper stride length to match your legs, consider your height. According to Sunny Health & Fitness, athletes between roughly 5 feet 3 inches and 6 feet should feel comfortable with the standard 20-inch stride length. (5) 

While we listed the stride lengths on each of our top picks, not every product page makes their specs so readily available. Athletes outside of that height range may still be comfortable with a 20-inch length, but during your search, you may want to test out a few models at a gym or fitness store. Just make sure to identify that measurement before clicking add to cart. 

Price

Before writing that big check — OK, typing in your credit card number — for your new elliptical, consider how big of a bite out of your bank account it will take. Just like the best treadmills or rowing machines, ellipticals can vary widely in price based on their features and programming options. 

BarBend lead video reviewer Jake Herod tilting the screen on the NordicTrack FS10i.

Incline, for example, is a premium feature that can significantly bump up the cost to well over $1,000. If you don’t think you’ll use it often or incline isn’t part of your training plan, you can find a high-quality elliptical that suits your needs for under $1,000. The same goes for touchscreen displays and app integration — they can be great tools for motivation and immersion, but they may push at the confines at your budget. 

Incline Range

If you’re interested in using an elliptical with incline to train for a hike or beef up your legs, use our list to do a bit of research on the available ranges out there. The highest range we’ve seen on an elliptical with incline is 20-percent, which is a pretty steep pitch on par with what you’ll find on many treadmills. If you don’t see yourself shooting for that 20-percent maximum, you can find less expensive options that top out at 6 or 10 percent. 

[Related: What Muscles Does An Elliptical Work?]

To help decide how much of an incline you need to get your heart rate up, consider your fitness goals. At least one study has shown that increasing the incline during elliptical workouts can increase knee and quadricep strength, while others suggest that adding incline to any cardio exercise can boost your VO2 max — the amount of oxygen your body can absorb during exercise. (2)(3)(4)

Benefits of Best Ellipticals with Incline

Beyond the convenience of having an exercise machine in your own home, ramping up the incline on an elliptical has been shown to increase knee and quadriceps strength over time. (2)(6) You’ll also reap the benefits of cardio exercise, like lower blood pressure and reduced risk of heart disease. (7)

Our tester holding the handles on the NordicTrack AirGlide 14i.

As our expert reviewer, Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, puts it: “For those who need low-impact exercise options, ellipticals sit near the top of the list. These cardio machines provide a full-body workout without putting undue stress on the joints.” 

Less Impact on Joints

Elliptical training can unlock the benefits of cardiovascular exercise while saving your knees, ankles, and back from taking on the force of each step. At least one study has shown that the elliptical stepping motion can increase knee strength over time. (6) 

The pedals and deck on the NordicTrack AirGlide 14i.

Beyond allowing the user to avoid absorbing the impact of each stride, Capritto says that these machines are uniquely designed to support athletes with back issues. “Compared to other forms of low-impact cardio, like cycling and rowing, ellipticals keep the user in the upright position, making them ideal for individuals who struggle with back pain, too.”

Small Footprint

Adding exercise equipment to your home requires a financial commitment, but also a space commitment. Most ellipticals will occupy around 11 to 13 square feet of floor space. That’s up to 12 square feet less than the average treadmill, allowing you to reap the benefits of cardio workouts while saving a bit of room. (7) Ellipticals also tend to be roughly 8 to 10 inches narrower than treadmills, which can open up more floor space in your gym. 

Improved Health and Higher Caloric Burn

Whether they’re in a home gym or commercial gym, ellipticals can improve your cardiovascular health by lowering your blood pressure, reducing your risk of heart disease, and more. (1) In fact, ramping up the incline on your elliptical has also been shown to improve your VO2 max. (4)

[Related: Elliptical Workouts for Weight Loss]

If you’re looking for efficient calorie burn, research suggests that a 30-minute elliptical workout can burn more calories than running at a 12-minute-mile pace, and roughly the same number of calories as a 30-minute boxing session. (8) 

Final Word

For athletes on the hunt for low-impact cardio exercise, ellipticals have been shown to be effective calorie burners while saving your joints from taking on the impact of running or walking. (7)(8)(9) Ellipticals with incline can help you to boost that training by targeting muscle groups like the quadriceps and increase its variety by pitting you against a classic nemesis: gravity. (2)

Whether you prefer a solo sweat session or a (virtual) climb up Mount Fuji with a (virtual) personal trainer, make sure to consider your stride length and how much of a hit your bank account can take. Use our curated list of ellipticals with incline as a guide to remove some of the stress from your search (as well as your joints). 

FAQs

References

Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135.

Hummer, E. T., Murphy, E. N., Suprak, D. N., Brilla, L. R., & San Juan, J. G. (2021). Movement direction impacts knee joint kinematics during elliptical exercise at varying incline angles. The Knee, 29, 201–207.

Ferley, D. D., Osborn, R. W., & Vukovich, M. D. (2014). The effects of incline and level-grade high-intensity interval treadmill training on running economy and muscle power in well-trained distance runners. Journal of strength and conditioning research, 28(5), 1298–1309.

Jewell, T. (2023, August 15). Everything to know about vo₂ max. Healthline. https://www.healthline.com/health/vo2-max 

Bueckert, S. (2021, May 19). What is the ideal elliptical stride length to best fit you?. Sunny Health and Fitness. https://sunnyhealthfitness.com/blogs/products/best-elliptical-stride-length

Choi, M., Yoo, J., Shin, S., & Lee, W. (2015). The effects of Stepper exercise with visual feedback on strength, walking, and stair climbing in individuals following stroke. Journal of Physical Therapy Science, 27(6), 1861–1864. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499999/

Long, C. (2023, November 8). Elliptical benefits: Advice from an exercise physiologist. Hospital for Special Surgery. https://www.hss.edu/article_elliptical-benefits.asp

Calories burned in 30 minutes of leisure and routine activities. Harvard Health. (2021, March 8). https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights

Egaña, M., & Donne, B. (2004, June). Physiological changes following a 12 week gym based stair-climbing, elliptical trainer and treadmill running program in females. The Journal of sports medicine and physical fitness. https://pubmed.ncbi.nlm.nih.gov/15470311/

The post The 5 Best Ellipticals with Incline for 2024, According to Our Experts appeared first on BarBend.

Firing up a virtual course on one of the best exercise bikes can offer more than just a boatload of burned calories. Whether it’s a world-famous route, a custom ride powered by Google Maps, or a digital race with a thousand of your closest friends, the best exercise bikes with virtual courses work to create immersive experiences and perhaps the motivation boost you need to hit your fitness goals.

With so many options out there, how can I know which is best for me? So glad you asked. The BarBend team of fitness pros and cycling fiends has been spinning the pedals on bikes with virtual programming for years. Whether you’re keen on racing through the French Alps, cruising down the coast in Malibu, or rehearsing for a real-world race, we rounded up the best options on the market. Check out which of the bikes in our list have the virtual goods to help you reach your fitness goals.

The 6 Best Exercise Bikes with Virtual Courses for 2024

Best Overall Exercise Bike With Virtual Courses: NordicTrack S22i

Best Budget Exercise Bike With Virtual Courses: ProForm Carbon CX

Best High-End Exercise Bike With Virtual Courses: CAROL Bike

Best Peloton-Alternative Exercise Bike with Virtual Courses: Echelon Connect EX-8s

Best Exercise Bike With Virtual Courses and Streaming: Bowflex VeloCore

Best Exercise Bike With Virtual Courses and Studio Classes: Peloton Bike

How We Tested and Chose the Best Exercise Bikes with Virtual Courses

After years of assembling, moving, riding, and dripping sweat on — sorry for the visual — over 20 exercise bikes, the BarBend team of certified personal trainers, CrossFit coaches, gym owners, and USA Weightlifting coaches knows what separates the studs from the duds. As we scrutinized the bikes that made our list, we made sure to detail our experiences on the types of virtual courses each brings to the table. 

After testing a bike, we scored it across 13 different categories on a scale from 1 (boo) to 5 (hooray). From their tech capabilities and dynamic programming to adjustability and value, rest assured that each of these bikes has been put to the test. Check out a few of the factors that helped these bikes with virtual courses make the cut.

Dynamic Programming  

As the technology on at-home exercise bikes becomes more advanced, the best fitness apps are offering more than just classes. Sure, you can still sweat through HIIT and Tabata classes, but you can also partake in interactive scenic rides led by trainers, virtual races that can help prepare you for the real thing, and even gamified experiences like Peloton’s Lanebreak.

BarBend lead video reviewer Jake Herod, NASM-CNC, selecting an iFIT class on the NordicTrack S22i.

We made sure to include options that support all kinds of training. If you have a real-life road race coming up, iFIT’s Google Maps integration can let you practice on the actual route you’ll be riding. If competition is what fuels you, gamified training where you routinely try to best your top score can help keep you motivated, as can leaderboards and virtual high fives. The options on our list provide multiple avenues for this kind of immersion. 

Display Type and Size 

Not everybody wants an HD touchscreen in their face as they sweat, but vibrant visuals and premium sound can help transport riders out of their gyms and onto the dusty hills and seaside trails of scenic rides and competitive races. We prioritized bikes with screens around 20 inches to help bring those virtual courses to life. Some displays tilt and rotate, while others employ a curved design to provide a deeper sense of immersion. (1)(2) 

[Related: The 8 Best Exercise Bikes with Screens]

Outside of the virtual cycling courses, many bikes we selected include off-bike workouts. The tilting and rotating screens on these bikes let you hop off for a quick strength-training session or Pilates class. Of course, embedding high-definition and 2K displays into exercise equipment is a quick way to drive up the price. As such, we also included more affordable options that let you connect your own device while still leveraging the interactive features that make virtual courses so appealing. 

Adjustability

Between the resistance levels, incline range, handlebars, seat stacks, and screens — whew — a quality exercise bike should be able to adjust to you. All the options on our list feature at least 16 levels of resistance, which, in some cases, can be adjusted automatically by a bike’s integrated app. 

Our tester gripping the handlebars on the NordicTrack S22i.

To accommodate riders of all shapes and sizes — even our tallest tester, who stands 6 feet 3 inches — the seats and handlebars on most of these bikes can adjust four ways: forward, backward, up, and down. If you’re spending this kind of money, you’ll want to be able to reach the pedals without crunching a few vertebrae in the process.  

Best Overall Exercise Bike With Virtual Courses: NordicTrack S22i

The NordicTrack S22i’s 22-inch HD touchscreen is compatible with the iFIT app, which, via its Google Maps integration, allows riders to pedal scenic trails from across the world, including real-world courses like the Tour de France. This way, you can practice routes at home before biking them for real, and the bike’s incline and decline capabilities can even replicate the feel of tackling hills and valleys. All this potential helped the S22i earn 5’s out of 5 for dynamic programming, tech capabilities, and customizations from BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1.

BarBend lead video reviewer Jake Herod, NASM-CNC, riding the NordicTrack S22i.

When she took on iFIT’s Hawaii Series, Meier loved how the bike’s incline and decline capability brought the ride to life. “Not many bikes even have incline and decline, so pairing it with iFIT really made the dips and rises in elevation feel life-like,” she said. It doesn’t all have to be fun and games, though — another tester pointed out how this feature could support training for real races. “Being able to load up one of these virtual courses on the S22i could also help you prepare for a real-life race on that course,” they said.

The S22i’s heavy-duty steel frame provides a solid base during your virtual sweats, and the 32-pound flywheel works to provide smooth transitions through its 24 resistance levels. Meier rated its durability, adjustability, and ergonomics all 4 out of 5 or higher. 

“It’s definitely a sturdy bike, but I thought the automatic resistance adjustment was smoother than manually tapping the button,” she pointed out. “Plus, the seat, handlebars, and even the screen are adjustable, so I could get a full-body workout in with iFIT’s strength and yoga sessions off the bike.”

[Related: iFit Review – Is Virtual Coaching The New Normal?]

That sturdiness translates to weight. The S22i weighs 205 pounds — roughly 70 to 85 pounds heavier than comparable bikes — and its 22-inch display can make transport difficult.

BarBend lead video reviewer Jake Herod, NASM-CPT, adjusting the resistance on the NordicTrack S22i.

Even though it scrapes the top of the average price range for exercise bikes — roughly $1,200 to $2,000 — Meier rated its value 4.5 out of 5 with one caveat. “This thing is a beast, but without iFIT, it would be pretty unimpressive.” iFIT costs an additional $39 per month after your initial free trial. 

Read our full NordicTrack S22i Exercise Bike Review.

Best Budget Exercise Bike With Virtual Courses: ProForm Carbon CX

Most bikes that stream virtual classes and scenic rides have a dedicated touchscreen to bring those rides to life. The ProForm Carbon CX, on the other hand, eschews a fancy display for a tablet holder, all in the name of saving you some cash. Once you connect your own device via Bluetooth, this budget-friendly bike can take advantage of iFIT’s SmartAdjust technology and Google Maps integration, which allows you to virtually navigate courses from around the world.

BarBend Reviews Writer Matt Cummings riding the ProForm Carbon CX.

One of our testers, a certified personal trainer, appreciated the option to use his own tablet. “Honestly, I’d take a quality bike that forced me to use my own device over an average bike loaded with tech,” they said, rating its tech capabilities 3 out of 5. “It has Bluetooth connectivity, so you can just sync your phone or tablet and use iFIT as if it did have a huge screen, anyways.” 

[Related: Best Budget Exercise Bikes]

While they appreciated the included dumbbells and water bottle holder, its lack of common conveniences — like heart rate sensors, speakers, or fans — earned the Carbon CX a rating of 3 out of 5 from our tester.

After testing it myself, I tend to agree that trading a built-in screen for its swiveling device holder may be worth the roughly $450 you’d save compared to most bikes with iFIT integration — just don’t forget about the app’s $39.99 monthly subscription. 

BarBend reviews writer Matt Cummings adjusting the resistance knob on the ProForm Carbon CX.

At $399, the Carbon CX can still leverage iFIT’s two main draws — Google Maps-powered virtual courses and trainer-led scenic rides from around the world. Given the ability to practice virtually on a course that you could potentially race in real-life, our tester and I also agreed on our ratings for value — 4.5 out of 5.

Even though I wouldn’t quite call the 28-pound flywheel heavy (we like to see at least 30 pounds), I gave its durability, customizations, and portability all a 5 out of 5. I didn’t experience any instability or wobble from the steel frame, and the built-in transport wheels made moving it around the gym a breeze.

Read our full ProForm Carbon CX Exercise Bike Review.

Best High-End Exercise Bike With Virtual Courses: CAROL Bike

While many bikes are locked into just one fitness app — looking at you, Peloton — the cutting-edge CAROL Bike allows you to access your existing subscriptions on its 11-inch 2K touchscreen. After logging in to Zwift, Kinomap, Peloton, or another app of your choosing, you’ll be able to enjoy scenic rides and take on real-life virtual courses to prepare for your next race or reach the top of the virtual leaderboard. Our tester scored it a 4 out of 5 or higher in 10 of our 12 categories, including tech capabilities, dynamic programming, and customizations.

Our BarBend tester riding the CAROL Bike.

What separates the CAROL Bike from its competitors is its AI-powered resistance technology, which is designed to maximize your training with the scientifically-backed concept of REHIT — reduced-exertion HIIT. These workouts are unique to the CAROL Bike and, according to our tester, make it stand out. 

“The HIIT-style workouts on this bike are incredible. I think most people would get this bike for that, not just the ‘unlocked’ display,” they said, rating this dynamic programming 4.5 out of 5. “I mean, the science speaks for itself — you can see results in a fraction of the time.” 

[Related: The 6 Benefits of HIIT]

The science they speak of relates to a study commissioned by the American Council on Exercise, which showed that a 10-minute session of REHIT on the CAROL Bike provided greater cardiorespiratory benefits than 30 minutes of continuous moderate-intensity training. (3) 

Sometimes, though, you want a longer, more leisurely workout. Outside of its REHIT sessions, the CAROL Bike operates like other bikes with magnetic resistance, meaning you can still take classes and follow virtual courses at your own pace. 

Our tester selecting a REHIT workout on the CAROL Bike.

All this high-end technology does not come cheap, however. The CAROL Bike’s $2,595 price tag — and the $15 monthly subscription cost to take advantage of its features — earned it a 3.5 out of 5 for value. Its AI-powered system can certainly deliver results, but it still comes at roughly $600 more than the NordicTrack S22i and over $1,000 more than the Peloton Bike.  

[Related: The 9 Best Exercise Bikes for Heavy People]

Best Peloton-Alternative Exercise Bike with Virtual Courses: Echelon Connect EX-8s

As you embark on a virtual scenic ride through Rome or Paris, the EX-8s’ curved (and massive) 24-inch display may trick you into thinking you can stop off for a baguette. According to several studies, the curved screen on Echelon Connect EX-8s can create a more engaging and immersive experience than the flat displays on options like the Peloton Bike. (1)(2) That, plus the classes and scenic rides available via the Echelon Fit app, are what led us to declare the EX-8s as a viable Peloton alternative. 

Our BarBend tester riding the Echelon Connect EX-8s.

While the Peloton app may be untouchable when it comes to studio classes, Echelon Fit’s got its own library of classes, as well as scenic rides that can help you prepare for a real-world race or casually explore new locales. There’s also Worlds, Echelon’s gamified racing platform, which can provide some added motivation as you try to attempt to best your high score. Our tester, a CrossFit Level 1 trainer, rated the app a 4 out of 5 overall. 

[Related: The 8 Best Magnetic Exercise Bikes]

Our tester also liked the EX-8s’ curved HD touchscreen. “With a curved screen, you can actually feel like you’re on that trail or route,” they said, rating its tech capabilities 4.5 out of 5. 

Much like other fitness apps, access to Echelon Fit’s virtual rides requires a membership. You can save about 17 percent off the $39.99 monthly fee if you pay annually (it comes out to $33.33 per month). Another benefit of the app? An extended 5-year warranty. Considering the measly 1-year alternative for non-members, this is a solid upgrade.

The curved HD touchscreen on the Echelon Connect EX-8s.

Overall, though, one area the Peloton Bike may have the edge on the EX-8s beat is in its value. The EX-8s, which includes high-end flourishes like customizable flywheel LEDs and a unique shock absorption system, costs $3,079.99, around $1,600 more than the Peloton Bike. As such, it garnered just a 3 out of 5 for value from our tester. 

Read our full Echelon Connect EX-8s Exercise Bike Review.

Best Exercise Bike With Virtual Courses and Streaming: Bowflex VeloCore

With apps like Netflix and Amazon Prime preloaded on the display of the Bowflex VeloCore, you can keep tabs on your favorite shows in between your virtual rides on JRNY’s Explore the World platform. Whether you need to prepare for a real-life race on one of its 200 scenic routes, or just want to add some variety and scenery to your rides, you can pump the pedals through the Swiss Alps or cruise down Route 66 via the 22-inch HD touchscreen.

[Related: The 8 Best Exercise Bikes for Beginners]

While our tester, a CrossFit Level-1 trainer, wasn’t thrilled that its monthly $19.99 subscription is required to reach those virtual destinations — as well as access to the streamers — this is in line with other apps offering rides on similar courses. “Some other apps have coaches on everything — studio classes and scenic rides,” they said, rating JRNY’s programming 5 out of 5. “Explore the World only lets you use your own music or podcast to enjoy the ride or zero in on your training.” 

Another immersive feature we haven’t seen on other bikes is the “leaning” mode, which allows the frame to tilt laterally to mimic the turns of the virtual course you’re riding. “I really do like the leaning feature that simulates outdoor riding. Also, it’s nice that you can just hit a button to turn it off,” they noted. This and its 100 levels of resistance — the same amount you’ll find on the Peloton Bike — helped it earn 4.5’s out of 5 for adjustability, ergonomics, and customizations.

As far as the programming, our tester highlighted the scenic virtual courses on JRNY, but felt it may be lagging behind others like Peloton. “I’m an admitted Peloton snob, so even though I don’t think it’s on their level yet, I did enjoy the virtual scenic rides on JRNY.”

[Related: The Best Exercise Bikes on Amazon]

Also, setting up this bike is a pain. Our tester spent 3 hours assembling this one, hence their 3 out of 5 rating for setup. “Definitely grab a friend to help you move the box inside,” they said, “and see if they’ll stick around to put it together, too.”

Best Exercise Bike With Virtual Courses and Studio Classes: Peloton Bike

Being synonymous with at-home indoor cycling bikes just wasn’t enough for Peloton. In addition to the Peloton app’s wealth of world-class studio classes and semi-celebrity instructors, it offers three types of scenic rides to bolster its already impressive library. Whether you need a guided ride in Iceland, a 20-minute jaunt through Tuscany, or want to prepare for a 10K in Savannah, you’ll find a wealth of options to choose from.

The Peloton Bike.

The Peloton bug has certainly stung BarBend’s team of cycling enthusiasts, with its dynamic programming garnering a 5 out of 5 from our tester, a certified personal trainer. 

[Related: The 8 Best Commercial Exercise Bikes]

BarBend editorial member — and resident “Peloton guy” — Randall Colburn thinks Peloton has staked its claim as the industry leader when it comes to studio classes. “I love being able to hop from a HIIT ride to an off-bike strength class to a yoga cooldown,” he said. “The instructors provide motivation, allow room for adjustments, and routinely make me laugh. I would die for Denis Morton.”

When a cruise through Big Sur with Denis Morton doesn’t sound appealing — but, come on, it always does — Colburn loves using Lanebreak for a different kind of challenge. “Lanebreak is a lot of fun — and can be really tough. It’s kind of like Guitar Hero, honestly, as the music sets the pace and you rack up points by bouncing between different lanes. The desire to top my high score is incredibly motivating, and it’s great if you’re not in the mood for a full class.”

The pedals on the Peloton Bike.

The hardware is impressive, too. Its 38-pound flywheel makes for smooth adjustments to its 100 levels of resistance, while the powder-coated steel frame can support riders up to 297 pounds. Its seat is adjustable four ways — up, down, forwards, and backwards — and the handlebar height can also be adjusted. Our tallest tester — 6 feet 3 inches — had no problem getting comfortable for a ride. 

[Related: Peloton vs. NordicTrack — How Do They Compare?]

It’s important to keep in mind that access to the app will cost you $44 per month and you’ll also need to pony up for a pair of Delta-compatible cycling shoes to clip in (though you do have the option to swap the pedals out). For everything it has to offer, though, the $1,445 price point — on the lower end of the $1,200 to $2,000 average for connected bikes — helped it earn a 4.5 out of 5 for value from our tester. 

How Much Does an Exercise Bike with Virtual Courses Cost?

For exercise bikes that offer virtual courses, the technology onboard can be a major driver of the price, but many factors are at play. How deep is an app’s library of rides? Can it make hands-free adjustments to resistance? Is there a recurring subscription required to access the virtual courses? The bikes on our list range from $399 to $3,079.99, but most fall in the middle of that range at roughly $1,400 to $2,000.

Since virtual courses benefit from HD visuals and the immersiveness provided by large displays — not to mention app integration and their associated subscription costs — the bikes on this roundup are a pricey lot. 

[Related: The 8 Best Exercise Bikes Under $500]

We did, however, include a budget option that swaps out a touchscreen for a device holder, so if you’re comfortable navigating courses on your tablet or smartphone, you can save some serious cash. 

What to Consider Before Buying an Exercise Bike with Virtual Courses

Before you drop an exercise bike with virtual courses in your home gym, consider why, exactly, you need it. Are you trying to prepare for an upcoming race? Is the studio cycle class vibe getting a little stale? Maybe instead of booking a trip to Italy, a virtual jaunt around Rome could scratch that travel itch. Here are a few of the factors to think about before clicking add to cart.

Your Fitness Goals

While the handlebars on an exercise bike are great for hanging clothes, using them for low-impact cardio exercise is a better use of your money. Before committing to a bike with virtual courses, ask yourself, “What are my fitness goals?” 

The pedals on the ProForm Carbon CX.

It could be as simple as improving your overall health or getting in more cardio, or maybe it’s a more specific goal like preparing for a real-life race. You may even be looking for programming that supports strength training for cyclists, like iFIT or Peloton. Whatever your end goal is, check the specs on the bike, as well as the courses and classes on offer to find the best match.

Price

Over our years spent in the saddle of exercise bikes, we’ve found that most at-home options fall around $1,200 to $2,000. Prices for bikes that support programming with virtual courses skew higher, as technology like onboard HD touchscreens tends to be a bit more advanced than less expensive options that may feature an LCD display. 

Both the Echelon Connect EX-5 and EX-8s feature a bullhorn handlebar.

After you have established your budget, use our price chart to quickly narrow down your available options. An important consideration for bikes with virtual courses is the cost of the programming. 

[Related: The 9 Best Portable Exercise Bikes]

While there are some free apps out there, most fitness apps require a monthly subscription to access their content (or, in the case of an app like JRNY, access to streaming apps like Disney+). Remember that when you commit to one of these bikes, you may also be committing to an app’s monthly subscription cost.

What Motivates You 

Whether it’s the novelty of a virtual ride through Iceland or the competitiveness of flying past other riders on a leaderboard, the programming on integrated fitness apps is designed to keep athletes motivated. If you already put down the deposit on a 10K ride, you may be motivated to find that course virtually and put in the practice. 

Our expert reviewer, Amanda Capritto, CPT, CF-L1, CES, CSNC, highlighted how fitness apps and online workout programs work to provide a motivational boost for all athletes. “Solid, smart programming is what keeps you from spinning your wheels in the gym and failing to see results,” she said. “Even the most dedicated fitness enthusiasts go through periods of low motivation and/or a lack of discipline, and having a coach or program in place can seriously help get through that.”

Benefits of Exercise Bikes with Virtual Courses

In addition to burned calories and improved cardiovascular health, biking a virtual course can open up the benefits of cycling. The rides on tap from iFIT, Peloton, and JRNY virtually replicate routes from around the world, and the tracking capabilities of connected bikes can help provide the metrics you need to keep tabs on your progress. Here are a few of the benefits you can expect from an exercise bike with virtual courses.

Immersive Cycling Experience

If you can imagine watching something like Dune on your iPhone versus in a theater, you know how important it is to immerse yourself in what you’re watching. Whether it’s a movie or virtual ride, a large — or even curved — screen, quality speakers, and crisp resolution can dramatically impact the quality of your riding experience. 

On a stationary bike, that sense of immersion might affect your physical fitness or readiness for a future real-world race. Following an at-home workout on your bike is one thing, but the engagement that a real-life or digital virtual course provides can keep you on task and seeing the results you’re after.

Motivation

Athletes of all fitness levels can struggle with motivation because — newsflash — physical exercise is hard. To be able to admire the scenery of the Swiss Alps or zero in on the nuances of a real-world course you’ll soon be tackling are great ways to get excited about climbing in the saddle. A review of 66 studies has shown that when it comes to exercise, internal motivation is key to sustaining any fitness plan. (4) 

The identical pedals on the Echelon Connect EX-8s.

What virtual courses can offer is a vessel to maximize that motivation by pushing yourself to improve with every new ride. Maybe you’re motivated to climb to the top of the leaderboard. Maybe you already paid for that race you have coming up. Whatever your reason for wanting to load up a virtual course, the apps aboard these exercise bikes can answer the call.

Tracking Your Metrics

Just like apps on your phone, fitness apps like iFIT and Peloton create an easy way to record and manage your workout data, like your best times on certain courses, average heart rate, or calories burned. 

Since these bikes connect to Wi-Fi, they can also sync your health data from the best heart rate monitors, smart watches, or fitness trackers. Having a clear picture of your progress may be another motivating factor for you to train consistently and effectively — plus, you can brag about how fast you finished your last course.

Final Word

As the technology built into fitness equipment advances, there are now more ways than ever to add variety and motivation to your training. When you fire up a virtual course on a connected exercise bike, you may just be interested in checking out the scenery in Patagonia, but you might also be training for a real-life race. Between guided rides with a trainer, Google Maps-powered custom routes, and Tron-like digital worlds, exercise bikes with virtual courses can open up a whole new world of cycling.

Even for the seasoned fitness professionals on the BarBend team, the quality and quantity of virtual rides available can be overwhelming. We loaded up numerous scenic rides and famous routes from all over the world to bring you our insight on which bike and programming can help you hit your fitness goals. Once you find your best match, you can immerse yourself in engaging virtual courses from leading fitness apps, which may just be the motivation boost you need to get across the finish line.

FAQs

References

Na, N., Suk, H., Jeong, K. (2015). Do Curved Displays Make for a More Pleasant Experience?. Proceedings of SPIE – The International Society for Optical Engineering. 9394. 10.1117/12.2078102.

Choi, K., Bae, H., Ju, S., Suk, H. (2015). Visual Search and Attention: What Eye-Tracking Reveals about Visual Performance in the Curved Display. SID Symposium Digest of Technical Papers, 46

Cuddy TF, Ramos JS, Dalleck LC. Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training. Int J Environ Res Public Health. 2019 Feb 7;16(3):483.

Teixeira, P. J., Carraça, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise, physical activity, and self-determination theory: a systematic review. The international journal of behavioral nutrition and physical activity, 9, 78.

The post Best Exercise Bikes with Virtual Courses appeared first on BarBend.

Ditch the morning rush and welcome a game-changer to your breakfast routine with meal-prepped breakfast burritos that promise an extra 20 minutes of sleep each morning. 

Plus, for those who value efficiency, learn why bringing breakfast to work or school can make your day more enjoyable. 

Let’s roll into the recipe that not only saves time but also enhances your mornings with a burst of flavor.

I found this great recipe on Youtube, see below on how to make it yourself.

Morning Wrap Prep

What You Need

Pan or griddle

Cook spatula

Mixing bowl

Measuring utensils

Aluminum foil or parchment paper (for storage/wrapping)

Ingredients

Proteins: Eggs, chorizo or bacon

Vegetables: Bell peppers, onions, and tomatoes

Carbohydrates: Tortilla wraps (wheat or corn)

Dairy: Shredded cheese (cheddar or pepper jack)

Seasonings: Salt, pepper, and optional spices such as cumin or chili powder

Creating the Wraps

Cook Proteins: Heat your pan over medium heat. Cook your choice of meat until browned, then remove and set aside. In the same pan, scramble the eggs.

Sauté Vegetables: In another pan, sauté chopped vegetables until they are tender.

Wrap Assembly: Lay the tortilla flat, sprinkle cheese in the center, add cooked proteins and vegetables. Fold the bottom up, then fold the sides in.

Final Cooking: Return the burrito to the pan, seam-side down. Cook until the tortilla is golden and crispy. Flip and cook the other side.

Nutritional Summary

ComponentQuantityCaloriesFat (g)Protein (g)Carbs (g)Tortilla1 large100-2002-43-515-30Eggs214010121Chorizo2 oz20018101Cheese1/4 cup110971Vegetables1/2 cup25-500-11-25-10Note: The table provides a rough estimate. Exact values vary.

Nutritional Information

Servings: Based on the recipe utilizing seventeen 200-calorie 9-inch tortillas, here is a glimpse at the nutrient content.

Calories: 349kcal | Carbohydrates: 39g | Protein: 16g | Fat: 14g

Adjusting Servings: Should you alter the number of servings from the original recipe, the nutrient content will change accordingly. Adjust your ingredients proportionally for accurate results.

Note: The table is a guide for the recipe as provided. Modifying ingredients will influence the nutritional data.

Try this recipe

There are certainly days when your workout is all about striving for PRs — that’s personal record — on a weightlifting platform. Then there are moments when the goal is to be time efficient: get your heart rate up, integrate some low-impact weight training, and do it all in an hour or less. On days like that, all you need to achieve your objective is a treadmill, and a set of dumbbells.

A treadmill dumbbell workout can be adapted to accommodate you no matter what your present fitness level is. It can function as a full-body exercise routine, or it can be adapted to prioritize your upper body, or your large lower body muscles like your glutes and hamstrings. No matter your goals, there is a version of a treadmill dumbbell workout that can be aligned with your fitness goals. 

Best Treadmill Dumbbell Workout 

This is the workout routine Peterson gives his clients when they’re going to be staying in hotels with limited facilities and they require a training routine that checks all the boxes. The strength training component combines bodyweight exercises with all-in-one moves, including squats and biceps curls into overhead press reps.

“You’re going to get your lower body, you’re going to get a big metabolic boost, you’re going to get biceps and shoulders — and if you really want to make it fun, turn the overhead press into a twisting press,” explains Peterson. “Then you’re adding a rotational core component to it.”

[Read More: The Best Adjustable Dumbbells for Your Home Gym]

This treadmill workout contains a circuit workout that alternates the muscles being used so that you’re always relatively fresh and can give each set all you’ve got. You’ll simultaneously be getting a cardio workout that begins with a dynamic warm-up and leads into 30 minutes of constant lower body movement. 

You can also easily customize the workout to your liking by donning a weighted vest or substituting a resistance band or a barbell for your pair of dumbbells.

The Workout: 4-5-6-6-5-4

How Often to Do This Workout: Especially if your recovery is dialed in, you can do this workout as often as every other day.

Modifications

Make It Easier: You can shorten the minutes by making the workout 2-3-4-4-3-2. Another option is to substitute bodyweight squats or step back lunges for the squat into curl-to-press sets.

Make It Harder: You can increase the minutes to 6-7-8-8-7-6 or up the speeds of the jogging segments.

Peterson stresses how simple the workout is to process psychologically, along with how easily it can be adapted based on your personal preferences. He recommends substituting or adding rear lunges for a different lower body movement, or lateral lunges if you want to make it a frontal-plane movement.

[Read More: The Best Budget Treadmills for Streaming, Walking, and More]

“This workout is easily digestible, and effective,” insists Peterson. “It includes 30 minutes of cardio, with a lot of start and stop. You get a walk, a run, and then a high-incline walk, and then it’s easy psychologically at the end because you know that the durations of the segments are getting shorter.”

Dumbbell Treadmill Safety 

Not every two pieces of fitness equipment can be matched together as seamlessly as — for example — a barbell and a weight bench. Even in instances where equipment seems to pair up flawlessly, precautions should still be taken. In the case of a treadmill and a set of dumbbells, there are several safety steps you should absolutely take.

You can technically stay on the treadmill during any of the resistance exercises, but the safest option would be to step off of the treadmill completely.

Take your time and do the resistance exercises with proper form, and with your body in an appropriate starting position. Avoid racing to get back on the treadmill.

When you are not using your dumbbells, make sure you place them somewhere safe and secure, where no one will trip over them (including you!).

Safe, Thorough, and Effective

Peterson stresses his belief that the foremost goal should be putting together beneficial workouts for the sake of your longevity — both in athletics and in life. That’s one of the reasons he advises you to try treadmill workouts that are safe, thorough, and effective. 

“You don’t have to make every workout about breaking personal records,” adds Peterson. Instead, opt for efficiency and sustainable consistency as the cornerstones of your program.

FAQs

If you’re still wondering how a treadmill dumbbell workout can benefit you, the answers to some common questions are available below.

The post A Hollywood Trainer Gives You His Favorite Treadmill Dumbbell Workout appeared first on BarBend.

CrossFit athlete Tia recently shared her experience battling de Quervain’s tenosynovitis, a painful wrist tendon condition common among new parents and athletes. 

Her determination shines through a recent challenge during the CrossFit Open workout 24.3, where she was unable to finish due to pain and inflammation in her wrist.  

Despite the setback, Tia incredibly ranked 2610th in the worldwide competition. 

She now has her sights set on the 2024 CrossFit Games.

The Challenge of “Mother’s Wrist”

“I have this condition called de Quervain’s tenosynovitis,” Tia says in her video. “It’s called ‘mother’s wrist’ or ‘baby wrist’ because you get it from all the repetitive lifting of a baby.”

The overuse injury causes inflammation and swelling around the tendons on the thumb side of the wrist. Besides new moms, it can impact people of all genders:

Athletes in sports requiring repetitive hand motions

People in jobs with repetitive hand movements

Tia’s Inspiring Story: Overcoming Injury

While a source of frustration, Tia’s story showcases the remarkable resilience and determination of CrossFit athletes. Despite the wrist pain, Tia pushed through the first part of the workout in just 3 minutes, showcasing her impressive fitness level. 

However, the demanding “bar muscle-ups” proved too much for her injured wrist. 

“I made the executive decision… to only get two rounds of the bar muscle-ups… to stay safely in the top 25%” 

Tia Toomey

As she continues her competitive journey and prepares for the 2024 Games, she demonstrates that with the right care and support, injuries don’t have to mean the end of your goals.  This sentiment is echoed in her closing statement: “We all gave it our best… I hope you guys did too.”

Understanding the Symptoms

Here’s what to watch out for if you suspect de Quervain’s tenosynovitis:

Pain at the base of the thumb

Swelling near the base of the thumb

Difficulty gripping and grasping

A ‘catching’ feeling when moving the thumb

Tia’s Inspiring Story: Overcoming Injury

While a source of frustration, Tia’s story showcases the remarkable resilience and determination of CrossFit athletes. As she continues her competitive journey and prepares for the 2024 Games, she demonstrates that with the right care and support, injuries don’t have to mean the end of your goals.

Important Note  It’s crucial to seek medical advice if you experience any of the symptoms of de Quervain’s tenosynovitis. Early treatment and diagnosis can help manage the condition and prevent future complications.

The treadmill has three origins stories. One dates to Roman building techniques; another to Victorian punishments for criminals; and finally, to Western scientists seeking to improve heart health. Strange as these histories are, they center on the idea of usefulness. The treadmill has always been used to do something, regardless of its impact on the people who have historically been forced to use it.

[Read More: The Best Budget Treadmills for Streaming, Walking, and More]

But the treadmill as a tool for the users’ health and pleasure — where you can go for a run because you enjoy running and it helps your body feel good — is quite a new concept. In that sense, the history of the treadmill as we know it today can be traced to the 1960s, when American society and the budding field of exercise science encouraged people to jog. Since then, the treadmill has been ever-present in gyms and homes around the world. 

The Early History of the Treadmill

The earliest recorded use of treadmills dates to 230 BCE when people used treadmill cranes to lift heavy loads. (1) Walking in what looked like a hamster wheel, individuals could hoist hundreds of kilos into the air and move them using pulleys and a rotating axis. 

Without treadmills, moving extremely heavy objects involved pushing or pulling the weight as a group or, if possible, harnessing stronger animals to do the job. With the treadwheel crane, a team of four to six men could to lift hundreds of kilos of weight with relative ease. 

During the eighteenth century, horses in Europe and America walked on flat treadmills for similar purposes to the Roman treadwheel. (2) While the term horsepower existed before the creation of horse treadmills, the term was mainstreamed following the popularisation of this invention. Rather than constructing buildings, the horse treadmills were used on farms to help with cutting or grinding food.

Treadmills in Prisons

As historian David Shayt has written, the original use of the treadmill dates to 1817 when English inventor Sir William Cubitt tackled prison reform by introducing the machines as a torture device. (3) At that time, hard labor was a common tactic to break and “reform” incarcerated people’s spirits. Cubitt created a treadmill, or treadwheel, which forced incarcerated people to work for hours on end (anywhere from eight to 16 a day). (4)

According to some stories, Cubitt created the brutal process after he saw prisoners sitting down in the prison. More practically, it is likely that Cubitt was inspired by a broader productive drive of the Industrial Age. 

Cubitt’s treadmill was more like a StairMaster than a treadmill but with a big difference. Whereas the modern StairMaster uses rather than produces electricity, Cubitt envisioned his treadmill — or tread mill — as a machine that could grind wheat or pump water. (5) The prison treadmill represented hard labor in every sense of the word. 

Cubitt’s machines were installed at Bury St. Edmunds and Brixton Prison and, from there, quickly became popular in prisons across England. Shayt found that by 1842, 109 out of 200 prisons across England, Scotland, and Wales had a treadmill. (3) This mode of punishment also spread to the United States in 1822, where four prisons initially installed it. (3)

[Read More: Expert Tested: The 8 Best Treadmills for Running]

It was not unusual for prisoners to die as a result of the treadmill. Writer and poet, Oscar Wilde, was forced to use the treadmill during his incarceration in the 1890s. Noting his experiences in a poem, Wilde described his punishment thus: (6)

Treadmills for Fitness

Patents for personal treadmills as exercise equipment date to the late 19th century. Unlike Cubitt’s treadmill, these devices were more like our modern versions — flat and designed for health. Specifically, the ‘modern’ treadmill was initially concerned with lung capacity and heart health, driven by aerobic exercise.

During the 1940s, cardiologist Dr. Robert Bruce created a medical treadmill with an adjustable motor to test patients’ heart rate and cardiovascular health. Capable of adjusting incline and speed, this was the first iteration of the modern treadmill. (8) The Bruce protocol still exists to test heart health and a series of papers were published by Bruce on using treadmills to study heart health. (9) Still, Bruce did not become synonymous with the treadmill. 

That honor went to Dr. Kenneth Cooper, the physician whose 1968 book Aerobics kickstarted the American interest in jogging. (10) As geographer Dr. Alan Latham wrote, jogging in the U.S. before the 1960s was effectively non-existent. (11) It was not until fears about heart disease and a medical endorsement of jogging spread that it became mainstream. What began as a middle-aged effort to improve health evolved into a youthful regimen practiced by millions. 

[Read More: 10 Science-Backed Benefits of Walking for Strength Athletes]

Having read Cooper’s Aerobics, inventor William Staub was inspired to create a treadmill for home use. (12) Naming his company Aerobics Inc., Staub created the Pacemaster, which is generally regarded as the ‘first treadmill.’ Initially used in medical settings, the Pacemaster 600 and its later editions, were sold for home and gym use by the late 1970s.

Staub’s invention came during a time when health clubs were growing in numbers across the country. (13) Staub’s invention encouraged copy-cat exercise machines and, from the 1970s, thousands of different kinds of home treadmills and fitness equipment, from under-desk treadmills to folding treadmills, have been produced. 

Walking Back

The modern treadmill is a hybrid of building practices, prison punishments, and the medical community’s embracing of physical exercise as a method of improving long-term health. This modern-day training machine was cruel punishment in the 19th century, but during the 20th, it was seen as revolutionary. Just something to chew on next time you hop onto your favorite treadmill at home.

References

Wilson, A. (2002). Machines, power and the ancient economy. The Journal of Roman Studies, 92, 1-32.

McShane, C., & Tarr, J. (2007). The horse in the city: living machines in the nineteenth century. JHU Press.

Shayt, D. H. (1989). Stairway to redemption: America’s encounter with the British prison treadmill. Technology and culture, 30(4), 908-938.

Reid, V. C. (2012). Running Wilde: landscape, the body, and the history of the treadmill. Critical Survey, 24(3), 73-91.

Society for the Improvement of Prison Discipline and for the Reformation of Juvenile Offenders (London, England). (1822) Description of the Tread Mill. Invented by Mr. William Cubitt, of Ipswich, for the Employment of Prisoners, and Recommended by the Society for the Improvement of Prison Discipline.

Wilde, Oscar. (1897) The Ballad of Reading Gaol. Poetry Foundation.

Koeppel, Dan. (2019) The Torturous History of the Treadmill. The New York Times.

Luong, M. W., Ignaszewski, M., & Taylor, C. M. (2016). Stress testing: A contribution from Dr Robert A. Bruce, father of exercise cardiology. British Columbia Medical Journal, 58(2), 70-76.

Kennedy, J. W., Cobb, L. A., & Samson, W. E. (2005). Robert Arthur Bruce, MD: 1916–2004.

Laussade, Alice. (2023) Dr. Kenneth Cooper Is the Father of Aerobics, and You Might Hate Him for It. D Magazine. 

Latham, A. (2015). The history of a habit: jogging as a palliative to sedentariness in 1960s America. Cultural geographies, 22(1), 103-126.

Yardley, William. (2012) William Staub, Engineer Who Built an Affordable Treadmill, Dies at 96. The New York Times.

Stern, M. (2008). The fitness movement and the fitness center industry, 1960-2000. In Business history conference. Business and economic history on-line: Papers presented at the BHC annual meeting (Vol. 6, p. 1). Business History Conference.

The post The History of Treadmills — From Torture Device to Your Home Gym appeared first on BarBend.

Cardio is a bit like eating your vegetables. You know you should, but that doesn’t make it fun to do. We’re sympathetic, but we also know that building stamina for your cardio workouts is essential — particularly if you’re working on your running game. 

Increasing your running stamina isn’t quite as simple as “run more,” but it almost is. If you’re looking to up your mileage on the track or treadmill, you’ve come to the right place. This handy guide will help you increase your fitness level on a run or jog, one step at a time. Grab your running shoes and let’s get going. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Why Stamina Matters

In order to appreciate why your cardiovascular system needs plenty of stamina, we need to establish working definitions for both stamina and endurance in the first place.

Stamina refers to your capacity to perform activity; both the physical exertion required and the mental or psychological impact of carrying out those tasks. Endurance refers specifically to the physiology behind exercise — cardiovascular endurance describes the ability of your heart to establish (and maintain) a certain level of output over time. 

[Read More: How to Balance Running and Strength Training, No Matter Your Goals]

What do you need stamina for? More than running; squats, interval training, cross-training, cycling, and strength training all require varying levels of stamina. But if you build your cardiovascular stamina up with running, those gains should transfer across just about anything you do in the gym. 

How To Measure (and Test) Your Stamina

Stamina and endurance are hard to quantify. The best distance runners in the world can cover hundreds of miles at a time, and there’s no single benchmark that delineates “good” endurance levels. That said, some common cardiovascular fitness tests that incorporate stamina include:

The Cooper Test: Cover as much distance as possible in 12 minutes. Input your stats into an online calculator to see how you rank. 

PACER Test: The Progressive Aerobic Cardiovascular Endurance Run test is a progressive shuttle run test that measures your endurance by gradually increasing the tempo of the exam. 

[Read More: How to Run a Faster Mile, According to a Running Coach]

According to the Mayo Clinic, (1) your speed over a 1.5-mile jog is also a good indicator of both your endurance and overall cardiovascular fitness levels. Individuals between the ages of 25 and 35 should be able to jog 1.5 miles in roughly 11 minutes (if male) and 13 or so minutes (if female). 

6 Tips for Building Your Stamina

To build stamina properly, you need to perform more work over time. But let us stress one thing: There’s more to running endurance than merely going on longer runs, or running more frequently. Those are important aspects, yes, but they don’t paint a complete picture. 

1. Start Slow and Easy

As with anything, you don’t want to dive headfirst into a full-fledged running workout plan that you aren’t accustomed to. If you have experience with distance running, sure, you can crank up your volume a good bit. 

But if you’re an inexperienced runner, your best bet is to make incremental changes. Try increasing your run times by 5 or 10 minutes per session, or if you only run twice a week, consider adding a third active recovery workout into the mix. 

[Read More: The Best Treadmills for Walking]

Also, don’t be afraid to boost your exercise volume by walking. Walking works all of the same muscles and trains your heart just like jogging does, but is less intense and reduces the impact on your joints. 

2. More Frequency! 

When it comes to running endurance, you can only go so long before emptying your gas tank. You can’t realistically run for 4 straight hours once a week, but you could probably crush several 90-minute running workouts, provided your recovery is on point.

Increasing the frequency of your running — while keeping a close eye on your overall fatigue levels — is a great way to improve your stamina without committing hours per day to a single workout. 

3. Distract Yourself 

As we’ve mentioned, stamina is both a physical and mental game. If you tend to fixate on how tired you feel, or how long the workout you’re doing feels, you’re probably sapping yourself of energy. 

[Read More: Running on a Treadmill Vs. Running Outside — Which Is Best for Your Goals?]

As such, you might want to bring some form of distraction along with you on your running workouts if you’re trying to improve your stamina. You can listen to music, crush a podcast, or invite a friend along. Time flies when you’re having fun. 

4. Do Your Prehab 

Increasing your physical activity levels comes at a cost. This is true for both weight lifting and long-duration, steady-state cardio. Most people’s cardiovascular fitness levels improve faster than their soft tissue integrity; it takes time for your tendons and ligaments to adjust to higher volumes of running.

[Read More: Try This Dynamic Warm-Up for Running]

As such, when working on your stamina, take extra care to monitor how your body feels and perform appropriate prehab — stretching before and after your workouts, diligently following a warm-up routine, and making adjustments for aches and pains when necessary. 

5. Don’t Forget Strength Training

Whether you’re a beginner or advanced runner, you should still try to implement some strength training if your goal is to improve your stamina. It may seem contradictory at first, but even small doses of weight lifting can do wonders for your posture, joint stability, and coordination. 

[Read More: How Much Cardio Is Too Much? Running Coaches Weigh In]

While you’ll want to train your entire body with weights, you should emphasize lower-body exercises and workouts since, well, those are the muscles that perform the most work during a run. Stick to the basics here and try to perform some of the following movements at least once per week: 

Squats

Deadlifts

Lunges

Step-Ups

Glute Kickbacks

Hip Thrusts

Leg Curls

Calf Raises

6. Do HIIT

When trying to bolster your stamina, the majority of your running workouts should be relatively low effort. However, mixing up your training works wonders, and too much specificity can actually be a bad thing.

[Read More: Expert Tested: The Best Treadmills for Running]

Don’t buy it? A 2015 meta analysis — meaning, a study examining the existing literature on a topic — on endurance training vs. high-intensity cardio found that, “Endurance training and HIT both elicit large improvements in the VO2max of healthy, young to middle-aged adults, with the gains in VO2max being greater following HIT when compared with endurance training.” (2)

Benefits of More Stamina

Stamina isn’t worth building up for its own sake. Sure, improving your cardio game will help you perform more cardio. But that’s just the tip of the iceberg, in our opinion.

Having more stamina makes your cardio workouts easier, no matter the intensity.

Better stamina transfers to your daily activities outside the gym as well.

More cardiovascular capacity will improve your ability to perform other types of exercise as well, such as strength training or vigorous yoga. 

FAQs

References

Mayo Foundation for Medical Education and Research. (2024, January 18). Measure your fitness level with these simple tests. Mayo Clinic.

Milanović Z, Sporiš G, Weston M. Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Med. 2015 Oct;45(10):1469-81. doi: 10.1007/s40279-015-0365-0. PMID: 26243014.

The post How To Build Stamina for Running: 6 Tips + Benefits appeared first on BarBend.