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Get Hot and Fit: Cycling Speed Workout

Continuing our Cycling posts, we would like to share with you a workout which will burn calories, though honestly and unfortunately, not as many as running, get your legs working hard (especially those hamstrings and quadriceps) and get your heart rate up.

Although most sites give the whole RPE thing and the “370 calories burned” claim, The Hot and Fit does not. Frankly, we don’t get much about RPE since each person perceives exertion levels differently.  The best indication, we find, is through checking out Polar our Heart Rate Monitor.

The Workout

Warm up
  • 4 minutes casual ride, HR 125-135 BPM
  • 4 minutes casual ride, HR 130 – 145 BPM
First Routine
  • 2 minutes moderate pedaling, HR 145-160 BPM
  • 2 minutes hard pedaling, HR 160 – 170 BPM
  • 1 minute recovery, HR 130 – 145 BPM

* Repeat routine 6 times

Second Routine
  • 2 minutes moderate pedaling, HR 145-160 BPM
  • 1 minute hard pedaling, HR 160 – 170 BPM
  • 2 minutes moderate pedaling, HR 145-160 BPM

* Repeat routine 6 times

Cool Down
  • 2 minutes casual ride, HR 130 – 145 BPM
  • 4 minutes casual ride, HR 125-135 BPM
The hot and fit says:
  • The duration of the workout will vary depending on your fitness level – for some it may take 40 minutes, for others 50
  • If this is too much or you are short on time, then cut down an even number of reps, as in, 2 from the first routine and 2 from the second routine etc.
  • Keep your grasp firm, abs tight, and work out those legs!
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