WEIGHT LOSS PROGRAMME ON A BIKE: 45 MINUTE-SESSION
1ST BLOCK: 25 MINUTES OF CONTINUOUS TRAINING
Start your session with 25 minutes of pedalling at a comfortable (comfortable amount of effort) to slightly uncomfortable pace*.
2ND BLOCK: 15 MINUTES OF INTERVAL TRAINING
During this 2nd phase, you will alternate between 1 minute of uncomfortable exercise* and 30 seconds of active recovery, trying to maintain the same intensity. In order to reach 15 minutes of interval training in total, you will need to repeat this 10 times.
NB Keeping the same intensity will become more and more uncomfortable as you go along. It will become normal for you to not recover your breathing during the active recovery phase.
3RD BLOCK: 5 MINUTES OF COOLING DOWN.
During these last 5 minutes of exercise, pedal at a rate that allows you to get your breath back and lose the feeling of fatigue in your muscles. You will then be able to get off your bike without any problems.
To achieve results, do not forget to combine this cycling slimming programme with a balanced diet: load up on fruit and veg, drink plenty of water (at least 1.5 L per day) and have a glass of lukewarm water + lemon juice each morning before breakfast. Happy training!
* Comfortable: you should be able to hold a conversation relatively easily and you should not feel any muscle pain.
Uncomfortable: maintaining a conversation becomes difficult, you can only manage a few words at a time, you gradually feel more muscle pain as you go on, and breathing through your nose is no longer enough (you open your mouth)