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The Calorie-Blasting Cycling Workout

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35-Minute Speed Workout

Time: 35 minutes
Calories burned: 370

  • Warm up for 15 minutes, moderate effort (RPE 5).
  • Pedal hard for 10 seconds, remain seated (RPE 8). Recover for 1 minute (RPE 3).
  • Pedal hard for 20 seconds, remain seated (RPE 8). Recover for 1 minute (RPE 3).
  • Pedal hard for 30 seconds, remain seated (RPE 8). Recover for 2 minutes (RPE 3).
  • Pedal hard for 10 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).
  • Pedal hard for 15 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).
  • Pedal hard for 20 seconds, standing up (RPE 8). Sit back down and recover for 2 minutes (RPE 3).
  • Ride 5 minutes at RPE 5, then cool down for 5 minutes at RPE 3.

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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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