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The Calorie-Blasting Cycling Workout

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1-Hour Hill Workout

Time: 1 hour
Calories burned: 635

  • Find a hill that takes about 1 to 1 1/2 minutes to climb. Warm up for 15 minutes, moderate effort (RPE 5).
  • Hill climb 1: Stay seated, use moderate resistance (RPE 6). Recover by pedaling downhill in easy gear (RPE 2).
  • Hill climb 2: Stay seated, increase resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
  • Hill climb 3: Sit halfway up the hill, then stand, using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
  • Hill climb 4: Sit halfway up the hill, then stand using hard resistance (RPE 8). Recover by pedaling downhill in easy gear (RPE 2).*
  • Hill climb 5: Stand the entire way using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
  • Hill climb 6: Stand the entire way using hard resistance (RPE 9). Recover by pedaling downhill in easy gear (RPE 2).
  • Ride at a moderate effort for about a half hour (RPE 5), then cool down for 5 minutes at easy effort (RPE 3).

* Beginner option: Do four repeats: one seated, one half-seated, one standing (moderate resistance), one standing (hard resistance).

Tip: When climbing a hill, push all the way back on the seat to gain extra leverage.

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0794561985 wrote:

THATS WHAT IVE BEEN TOLD BUT HOW DO YOU LOSE THE STOMACH FAT

8/22/2012 02:24:14 PM Report Abuse
b.thompson1 wrote:

RPE = "Rate of Perceived Exersion" - How "hard" a workout feels. For a pretty good definition, see: http://www.bodyresults.com/e2rpe.asp

2/7/2011 04:06:20 PM Report Abuse
hpfretwellmurals wrote:

Is there a bike that is good for beginners (63 female) that has really no leg tone because my knees hurt so much. I'll also need it to be a very reasonable price. I would love to start loveing this and move to a adventure to different places to ride, make it a lifestyle. thanks for any help out there. Harriet

6/12/2010 12:32:43 PM Report Abuse

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