Training Plan: Shed Kilos With Intervals

Here is a five week training programme incorporating intervals to fry the fat. Make sure you stick to the recommended training zone for the best results. By Selene Yeager

Your short-term goal should be to drop 0.5 kgs weekly. Shedding that stubborn spare tyre is as simple as tightening the screws on your diet and exercise. Be consistent with riding, add intensity and trim the fluff from your diet to get where you want to go.

Find Your Zone Here …

Type of Workout Zone Rate of Perceived Exertion % Max Heart Rate
EASY: If it feels ridiculously slow, you’re doing it right 1 1 to 2 (out of 10) 60 to 64
CRUISING: Hard enough to feel like you’re getting exercise, but tolerable over a span of hours 2 3 to 4 65 to 74
STEADY: Just beyond what’s comfortable, hard enough so you’re breathing fast and working hard, but not so hard you can’t sustain it for a long period 3 5 to 6 75 to 84
BRISK: The point at which you start working anaerobically; this isn’t an all-out effort, but it’s hard enough that you can maintain it for only a short portion of your ride 4 7 to 8 85 to 94
MAX: Full out, as hard as you can go 5 9 to 10 95 to 100

MON TUE WED THUR FRI SAT SUN WEEKLY TOTAL
1 REST 1:00 CRUISING with 1×10 min. BRISK then 5×1 min MAX 3 min. Rest Between Intervals (RBI) 1:00 CRUISING with 3×10 min. STEADY 5 min. RBI then 5×30 sec. MAX 1 min. RBI 1:00 CRUISING 0:30 EASY 1:30 CRUISING with 2×30 min.(10 min. STEADY, 10 min. BRISK, 10 min. STEADY) 1:30 CRUISING with 2×15 min. BRISK 10 min. RBI 4×90 sec. MAX 3 min. RBI 6:30
2 REST 1:00 CRUISING with 1×12 min. BRISK then 4×90 sec. MAX 3 min. RBI 1:00 CRUISING with 2×15 min. STEADY 5 min. RBI then 6×30 sec. MAX 1 min. RBI 1:00 CRUISING 0:30 EASY 2:00 CRUISING with 2x35min. (10 min. STEADY, 15 min. BRISK, 10 min. Steady) 1:30 CRUISING with 1×20 min. BRISK 10 min. RBI 5×90 sec. MAX 3 min. RBI 7:00
3 REST Recovery Week1:00 CRUISING 0:45 CRUISING with 2×10 min. STEADY 10 min. RBI 1:00 CRUISING 0:30 EASY 1:30 CRUISING with 1×15 min. STEADY 2×5 min. BRISK 10 min. RBI 1:00 CRUISING 5:45
4 REST 1:15 CRUISING with 1×15 min. BRISK 5×90 sec. MAX 2 min. RBI 1:00 CRUISING with 1×15 min. STEADY 1×10 min. BRISK 6×30 sec. MAX 1 min. RBI 1:00 CRUISING 0:30 EASY 2:00 CRUISING with 2×20 min. Ramp Ups (10 min. STEADY, 8 min. BRISK, 2 min. MAX) 10 min. RBI 1:45 CRUISING with 3×10 min. BRISK (hills) 5 to 8 min. RBI 7:30
5 REST 1:15 CRUISING with 1×20 min. BRISK 5×90 sec. MAX 90 sec. RBI 1:00 CRUISING with 1×30 min. STEADY 5×30 sec. MAX 30 sec. RBI 1:00 CRUISING 0:45 EASY 2:15 CRUISING with 2×25 min. Ramp Ups (12 min. STEADY, 10 min. BRISK, 3 min. MAX) 15 min. RBI 1:45 CRUISING 8:00

* RBI = Rest Between Intervals

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One Response to Training Plan: Shed Kilos With Intervals

  1. Dini February 6, 2016 at 11:36 am #

    How long must the rest between intervals be?