Bike Interval Clock Guides You Through The Single Most Effecient Exercise Regimen

Bike Interval Clock Guides You Through The Single Most Effecient Exercise Regimen

Android: Researchers claim to have discovered the single most efficient exercise regimen, which is a form of very rapid interval training you perform on a stationary bike. Bike Interval Clock guides you through the workout with audio-visual cues so you don’t have to spend 20 minutes thinking about exercise.

The interval training exercise works like this:

  • Bike slowly for 12 seconds
  • Bike very quickly for 8 seconds
  • Repeat 60 times (a total of 20 minutes)

If you try this routine with a standard timer, you have to look at the thing for 20 minutes and can’t really do much else. I spent an afternoon writing Bike Interval Clock so I could watch TV, read a book or do some work while exercising, and also avoid thinking about how I’m exercising (which is never fun and makes it feel longer).

Bike Interval Clock allows you to ignore this incredibly rapid interval routine by providing a clock that not only counts down from 20 minutes for you but also offers audio-visual cues so you can see and hear when you’re supposed to speed up or slow down. It works like this:

  • The countdown begins when you tap the start button. You can pause the clock by pressing stop at any time, restart it by pressing start again, and reset the counter to 20 minutes by pressing the reset button. (If you’ve ever used a timer before, this shouldn’t come as a surprise.)
  • You start with your first 12-second interval, in which you bike slowly.
  • After 12 seconds the screen will turn green and play a “speed up” sound to indicate that you need to bike quickly.
  • After eight seconds the screen will turn yellow and play a “slow down” sound to indicate you should bike slowly.
  • This process will complete until your 20 minutes are up.

After using the app for a minute, you’ll recognise the sounds and know when to switch without looking. The app will run in the background too, so you can use your phone and hear the sounds at the same time. I made Bike Interval Clock for myself to make this exercise routine earlier, but hopefully it will help you as well if you want to pursue interval training on a stationary bike.

Note: This is, for all intents and purposes, my first Android app. I don’t have a drawer full of Android devices to test it with, so it might not work perfectly for everybody. I’d like to add new features, such as custom intervals and fix bugs that come up. I’m posting the app now because 1) I think it’s useful in its current form (I’ve been using it myself and it makes this specific interval training much easier for me) and 2) I want your help to make it better. While this is a side project and I’m not going to have a lot of time to work on it, I’ll try to do the best I can. Please feel free to give it a try and share your thoughts and ideas (as well as bugs) in the comments below. Also, I’ll eventually make an iPhone version if people want one, but I want to get things in better shape before going through Apple’s rigorous submission process.

Bike Interval Timer (free) [Google Play]


  • This research comes from the university of NSW last year, but there is also much earlier research out of the USA that is much the same in principle, but is based around 30 seconds of intensive exercise and 90 seconds of lesser intensity, then repeat in exactly the same way for a total of 20 mins, 3 times a week with 4 mins. warmup and 90 seconds cool down.

    Personally, I found the 30/90 seconds routine much easier than the 8/12. This app doesn’t support it, but the HIIT app mentioned above by Trent does.

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