• Many users like to go for short 5-10 minutes early in the day to help
them loosen up and decrease stiffness. Some users ride later in the
day for a short ride to get an energy boost.
For More Experienced Theracyclists
• Experiment with the two variables: time and speed, as you gain
experience with the Theracycle. Remember, you can program the
Theracycle for rides lasting up to 99 minutes and at speeds up to 15
miles per hour, which equals 90 rotations per minute. Each mile per
hour is equal to 6 RPM’s on the Theracycle.
• Gradually increase your time and speed. While there is a very wide
range among Theracycle users, many work up to using the Theracycle as
much as three times daily for 10 to 20 minutes, and from six to seven
miles per hour.
• There are some users who ride for even longer (30-45 minutes) at even
higher speeds (11-14 miles per hour), after an initial warm-up of 15
minutes at six or seven miles per hour.
• Gauge and change your level of effort. If you can push, pull, or pedal,
try to do so some of the time. Some Theracyclists try to work the whole
time they are on the bike, but many simply push, pull, and/or pedal
intermittently, and the rest of the time they let the Theracycle do the work.
Even if you can’t push/pull, or pedal, you will still benefit from a
Theracycle workout.
Everyone is different: As you gain experience on the Theracycle,
you will know what works best for you.
Recent research shows benefits come from increasing your heart rate during
exercise. The minimum time per week is 2.5 hours at an intense level – this means
you are sweating and your heart rate has increased.
We suggest you get a heart rate monitor to track your heart rate.
Please check with your doctor before starting!
Cleveland Clinic Protocol
The Cleveland Clinic protocol was as follows:
Three sessions per week.
One hour per session comprised of:
• 10 minutes warm up
• 30 minutes at 80-90 RPM (14-15miles per hour on the Theracycle.)
• 10 minutes cool down
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