cycling training - Cycling training in one hour how to make a complete cycling training table
Here's an example training schedule for a one-hour cycling session.
Be sure to include a proper warm-up and cool-down.
Objective: General Resistance
Total duration: 1 hour
Warm-up (10 minutes):
Intensity: Light-moderate
Description: Cycling at a steady pace to prepare your muscles and cardiorespiratory system.
Power Interval (5 minutes):
Intensity: High
Description: Increase resistance (use a heavier gear) and pedal at a high rate (90-100 rpm) for five minutes.
Active Recovery (5 minutes):
Intensity: Low
Description: Reduce resistance and pedal at a leisurely pace to recover.
Sprint interval (3 minutes):
Intensity: Maximum
Description: Cycle with the highest intensity possible for three minutes. This can be done standing or sitting depending on your preference.
Active Recovery (4 minutes):
Intensity: Low
Description: Reduce resistance and pedal at a leisurely pace to recover.
Power Interval (5 minutes):
Intensity: High
Description: Increase resistance and pedal at a high rate (90-100 rpm) for five minutes.
Active Recovery (5 minutes):
Intensity: Low
Description: Reduce resistance and pedal at a leisurely pace to recover.
Sprint interval (3 minutes):
Intensity: Maximum
Description: Cycle with the highest intensity possible for three minutes.
Cool down and cool down (10 minutes):
Intensity: Light-moderate
Description: Gradually reduce intensity and allow the body to return to a resting pace.
Note:
Be sure to include a good warm-up and cool-down to avoid injury.
Change the intensity and duration of intervals based on your training level and personal goals.
Drink water during your workout to stay hydrated.
Listen to your body and stop if you feel pain or discomfort and don't push too hard.
Remember to consult an exercise professional or doctor before starting any new exercise program, especially if you have pre-existing medical conditions or concerns about your suitability for intensive physical activity.
If you have other curiosities you can write to: