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
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.
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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 |
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| 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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