Paul has been sprint training for more than a decade. His journey began back in 2009, after reading a New York Times article about high-intensity interval training.
“As more research poured in over the years, I gradually adjusted my sessions from 6–18 sprint intervals of 30 seconds all the way down to the REHIT protocol of 2 x 20-second sprints.”
For years, Paul trained outdoors—on streets and pathways—until the downsides started stacking up.
“My problem was finding a time when there weren’t walkers and joggers around, because the other patrons became quite alarmed when I whizzed by them. This prompted predawn sessions, which meant being wary of driver visibility and even raccoons, skunks, and coyotes!”
To time his intervals, Paul relied on a Timex running watch or a phone app, fumbling as little as possible while pushing through his sprints.
A pandemic discovery
In 2020, like many others, Paul began looking into home gym options. That’s when he discovered CAROL Bike.
“I was very impressed that someone had designed an exercise bike incorporating the latest sprint interval findings. I was enthralled that this bike was modelled on the exercise lab bike on the BBC Horizon episode featuring Michael Mosley!”
CAROL Bike’s AI-personalization and Instant Resistance caught his attention immediately.
“All you have to do is start the sprint and the bike takes care of when to stop and repeat!”
His final push to buy came after a neighbor had a close encounter with a coyote.
“I immediately pounced on the purchase of the bike.”
Unexpected gains
Despite over a decade of sprinting experience, Paul was surprised by the results.
“I figured once my then 58-year-old legs were adapted to pedals instead of pavement, that there would be minimal gains, because I have been sprinting for years. But I’ve made appreciable gains over the course of time.”
Since retiring in late 2024, Paul has experimented by adding Zone 2 sessions to his week. And he’s been blown away by the results.
“I decided to add a couple of 1-hour-long Zone 2 sessions on top of my weekly 3-4 REHIT sessions, with remarkable success. I discovered this by accident, after sprinkling in a REHIT session after a 20-30-minute Zone 2 workout. I was amazed that I was able to eke out 70-80 watts more than usual for an all-time best peak!”
CAROL is scientifically proven to deliver superior health and fitness benefits compared to traditional cardio—in 90% less time.
The comfort of home
Today, Paul trains 5–6 times a week in the comfort of his home.
“It’s very nice and convenient… any time I want, day or night, not worried about walkers, seasonal pollen, cars, or coyotes.”
Beyond convenience, CAROL Bike has transformed his health and performance.
“My VO2max is higher than during my pavement sprint days. In fact, I have never been able to milk the glycogen out of my legs like on CAROL Bike. The level of exhaustion is unmatched!”
He’s also found it easier to manage his diet and recovery:
“I am able to eat more carbs without elevating my A1C… and it’s easier to stay injury-free than sprinting on pavement.”
Paul’s setup
From padded bike shorts to moisture-wicking tops and a heart rate monitor, Paul has his routine dialled in.
“However, I am not averse to wearing regular clothes or my pyjamas from time to time.”
Thanks to CAROL Bike, sprinting is no longer a seasonal challenge for Paul, but a year-round advantage. And what used to take planning, luck, and perfect conditions now takes just 5 minutes—from the comfort of his home.”
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All our experts have MSCs in Exercise Science, and they’re here to answer your questions. Whether it’s about the science behind CAROL Bike, or general fitness advice, whatever’s on your mind—we’re here for you.
