🔥 HIIT Interval Workout (20 min)
The best workout for fat burning. After the workout, the body burns calories for another 12–24 hours (EPOC effect).
Warm-up (3 min): Light pedaling, 50–60% intensity.
Main part (16 min): 30-second sprint (90–100% effort) → 30 seconds light pedaling. Repeat 16 times.
Recovery (3 min): Light pedaling, 40–50%.
⏱️ Endurance Workout (45 min)
Warm-up (5 min): Gradually increase intensity from 40% to 60%.
Main part (35 min): Steady pedaling at 65–75% intensity. Keep a steady heart rate. Heart rate 130–150 beats/min.
Recovery (5 min): Light pedaling, 40–50%.
📈 Climbing Workout (30 min)
Simulates riding uphill. Excellent for developing leg strength and endurance.
Warm-up (5 min): Light pedaling, low resistance.
Climbing (20 min): High resistance (7–9/10), 50–60 RPM. Body slightly leaned forward, hands on the handlebars.
Recovery (5 min): Low resistance, 80–90 RPM.
🔄 Variable Tempo Workout (40 min)
Warm-up (5 min).
Main part (30 min): 5 minutes moderate tempo (70%) → 2 minutes fast tempo (85%) → 3 minutes recovery (50%). Repeat 3 times.
Recovery (5 min).
🔥 Tabata on the Bike (4 min)
Ultra-intensive protocol workout: 20 seconds of maximal sprint, 10 seconds of rest. 8 cycles. Burns up to 15 kcal per minute.
⚠️ Caution
Tabata is suitable only for advanced users. A good warm-up is required before starting. If you feel dizzy or nauseous — stop immediately.
❓ 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.