🚴 Stationary Bike

📅 4-Week Program for Beginners

Week 1 (3 Workouts)

Monday: Endurance 30 min. Wednesday: Variable Tempo 25 min. Friday: Endurance 30 min.

Week 2 (3 Workouts)

Monday: Endurance 35 min. Wednesday: Variable Tempo 30 min. Friday: Climbing 25 min.

Week 3 (4 Workouts)

Monday: Endurance 40 min. Tuesday: HIIT 15 min. Thursday: Variable Tempo 35 min. Saturday: Endurance 40 min.

Week 4 (4 Workouts)

Monday: Endurance 45 min. Tuesday: HIIT 20 min. Thursday: Climbing 30 min. Saturday: Variable Tempo 40 min.

📅 6-Week Fat Burning Program

Monday: HIIT 20 min. Tuesday: Endurance 45 min. Wednesday: Rest. Thursday: Variable Tempo 40 min. Friday: HIIT 20 min. Saturday: Endurance 60 min. Sunday: Rest or light pedaling 20 min.

❓ FAQ

How long do you need to pedal to lose weight?

150–300 min per week is recommended. Combine with a nutrition plan and calorie deficit.

Can you pedal every day?

Light pedaling (30 min, 50–60%) can be done daily. Intense workouts (HIIT) — no more than 3–4 times per week.

When is it better to pedal — morning or evening?

Depends on your circadian type. Morning pedaling on an empty stomach burns fat more effectively, evening allows higher intensity.

📚 Additional Resources

Want to learn more? We recommend these sources:

📱 Apps: Strava, Nike Training Club, MyFitnessPal — track your progress and nutrition.

: Sports nutrition and training literature in Lithuanian and English.

🎓 Consultations: Consult a sports nutrition specialist or personal trainer for an individual plan.

⚠️ Important: All information is for informational purposes only. Before starting a new training or nutrition program, consult a doctor or a certified specialist.