Challenging your fitness level with a series of all-out sprints on a stationary bike is a great alternative to treadmill running. It’s also likely to get you in and out of the gym faster. But how well do you know yourself in terms of estimating recovery? A study published in the Journal of Strength and Conditioning Research put self-regulated recovery to the test.

Fourteen males in their mid-20s performed a series of ten 6-second all out cycle sprints using 7.5% resistance. Recovery between sprints was self-regulated. The next time these subjects went to the gym for the same workout, their previous recovery time was decreased by 10%. There weren’t any differences in peak power output, mean power output or fatigue between trials.

True Strength Moment: After a couple of familiarization sessions, most people can accurately pace their recovery, but they tend to allow too much time since cutting 10% off their estimated requirement didn’t alter performance. Pushing yourself a little harder might be the path to greater gains.