The 4 Week Bicycle Work Plan


The bicycle is often overlooked as a piece of exercise equipment.

Most people use bikes for joy rides in the park or as a means of transportation on a beautiful day. Think again. That bike you have hiding in your garage needs to come out this Spring season!

BENEFITS OF CYCLING

A bicycle workout can do wonders for your health and fitness. Whether you are training for a competitive bike ride, a triathlon, wanting to lose weight, or just to naturally improve your health and fitness, the bike can help you! A bicycle workout is great because you can do it almost anywhere. Grab your bike and start riding.

Bike riding improves strength and muscle tone, specifically in your lower body. However, riding a bike requires every muscle group so you will be getting a full body workout. Following a bicycle, a workout plan is excellent for those who have bad knees. The impact is much less than running or even walking. With this 4-week bicycle workout plan, you will tone up, improve your cardiovascular health, improve your coordination, reduce your stress level, burn a lot of calories, and feel amazing!





THE PLAN
Before starting this plan, here are a few terms you will see during the workouts. These terms are exercises that you’re going to be doing on the bike.
  • Sprint – A pretty simple term that’s mostly used in the running but we are going to use it for this bike workout. Sprint means to pedal as fast as you possibly can.
  • Uphill – For the workouts requiring a hill, be sure to find one nearby! If you are using a stationary bike, you can just increase the mountain right on the bike.
  • Endurance – These workouts will be a bit longer than the others. Endurance rides should be at a comfortable, steady pace.
  • Week 1

Day 1 – 40 minutes of bike riding with 4 sets of 15-second sprints.
Day 2 – 90 minutes endurance ride
Day 3 – 40 minutes of bike riding with 4 sets of 15 second uphill intervals.
Day 4 – 90 minutes endurance ride
  • Week 2

Day 1 – 60 minutes of bike riding with 6 sets of 30-second sprints
Day 2 – 120 minutes endurance ride
Day 3 – 60 minutes of bike riding with 6 sets of 30 second uphill intervals
Day 4 – 120 minutes endurance ride
The 4 Week Bicycle Work Plan

  • Week 3

Day 1 – 60 minutes of bike riding with 8 sets of 20-second sprints
Day 2 – 1-hour endurance ride followed by 30 minutes of bike riding with 6 sets of 15-second sprints
Day 3 – 60 minutes of bike riding with 8 sets of 20 second uphill intervals
Day 4 – 1-hour endurance ride followed by 30 minutes of bike riding with 6 sets of 15 second uphill intervals
  • Week 4

Day 1 – 90 minutes of bike riding with 10 sets of 1-minute sprints
Day 2 – 2.5 hours endurance ride
Day 3 – 90 minutes of bike riding with 10 sets of 1 minute uphill intervals
Day 4 – 2.5 hours endurance ride
Remember to eat before and after your rides, especially those long endurance ones! Also, drink plenty of water to prevent dehydration!
Live Healthier. Get Inspired.
The 4 Week Bicycle Work Plan The 4 Week Bicycle Work Plan Reviewed by Divyansh mali on March 01, 2019 Rating: 5

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