In January, many cyclists make the New Year's resolution to lose a few pounds and get to the perfect race weight by Spring. But, come February, many of them have fallen off the wagon.
If you’re guilty of hanging up your New Year’s resolutions early, try our three sessions on your smart bike, designed to help you shed a few pounds and maintain a healthy weight.
Session One:
Total time 40 minutes
Element
Duration
Cadence (RPM)/ Training Zone
Warm up
10 minutes
1 minute at 70 rpm
1 minute at 75 rpm
1 minute at 80 rpm
1minute at 85 rpm
1 minute at 90 rpm
1 minute at 70 rpm
6 second rev out
54 seconds at 85-90 rpm
6 second rev out
54 second at 85-90 rpm
2 minutes at 80 rpm
Interval 1
8 minutes
Zone 2
Active Recovery
2 minutes
Zone 1
Interval 2
8 minutes
Zone 2
Active Recovery
2 minutes
Zone 1
Interval 3
2 minutes
Zone 3
Cool Down
8 minutes
Zone 1
Session Two:
Total time 34 minutes
Element
Duration
Training Zone
Warm up
20 minutes
5 minutes Zone 2
1 minute Zone 2
1 minute Zone 3
1 minute Zone 4
1 minute Zone 2
1 minute Zone 3
1 minute Zone 4
2 minutes Zone 1-2
5 minutes at Zone 2, including 5 x 6 second rev outs
2 minutes at Zone 2
Interval 1
2 minutes
Zone 3
Active Recovery
2 minutes
Zone 2
Interval 2
2 minutes
Zone 3
Cool Down
8 minutes
Zone 1
Session Three:
Total time 48 minutes
Element
Duration
Training Zone
Warm up
20 minutes
5 minutes Zone 2
1 minute Zone 2
1 minute Zone 3
1 minute Zone 4
1 minute Zone 2
1 minute Zone 3
1 minute Zone 4
2 minutes Zone 1-2
5 minutes at Zone 2, including 5 x 6 second rev outs
2 minutes at Zone 2
Interval 1
20 minutes
Zone 2
Cool Down
8 minutes
Zone 1
You can use any of these sessions as a standalone workout, but they are much more effective when used as part of atraining plan.
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