- Interval training on a bicycle for women - an example of a training plan
- Formula for calculating heart rate
Interval training on a bike is a proposal for women who want to get rid of unnecessary kilograms and work on a perfect figure, especially on shapely and slender legs. It can also be tried by ladies who want to improve their physical condition and body efficiency. Find out how to properly perform interval training by bike to achieve these goals.
Cycling interval training for womenconsists of alternating series of fast, high-resistance cycling during which the heart rate is kept at 75-90%. maximum heart rate, and driving slower, with less resistance, during which the heart rate is kept at a moderate level, i.e. not exceeding 60-70%. heart rate.
All interval training cycling, which includes a warm-up (cycling at 70-90 RPM), proper interval training, post-workout stretching, and body cool-down should be a maximum of 40 minutes, with the interval exercises should be a maximum of 10-25 minutes. This type of training should be performed no more than 2-3 times a week, at regular intervals (never day after day).
To perform the training, you need a bike that displays information about the number of revolutions per minute - RPM (this option is available in the equipment available in fitness clubs).
Interval training on a bicycle for women - an example of a training plan
For beginners
Part I
The first part consists of 5 repetitions of one interval: 30-second weighted riding with one-minute active break.
| driving pace | time | RPM | number of repetitions |
| fast ride | 30 seconds | 50-60 | 5 |
| free driving | 1 minute | 30-40 | 5 |
Part II
In the second part, for a minute you should drive as fast as you can. After each minute, rest (continue pedaling) for another minute.
| driving pace | time | RPM | number of repetitions |
| fast ride | 1 minute | 80-100 | 5 |
| free driving | 1minute | 50-60 | 5 |
Read also: Insanity - who is insanity training for?
For advanced users
| driving pace | fast driving (80 - 100 RPM) | slow driving (70 - 80 RPM) | fast driving (80 - 100 RPM) | slow driving (70 - 80 RPM) | fast driving (80 - 100 RPM) | slow driving (70 - 80 RPM) |
| driving time | 2 minutes | 5 minutes | 2 minutes | 5 minutes | 2 minutes | 5 minutes |
For advanced users
| driving pace | fast driving (80 - 100 RPM) | slow driving (70 - 80 RPM) | fast driving (80 - 100 RPM) | slow driving (70 - 80 RPM) |
| driving time | 3 minutes | 6 minutes | 3 minutes | 6 minutes |
Formula for calculating heart rate
How to check if your heart rate is at 60-70% and 75-90 percent. maximum heart rate? First, calculate your maximum heart rate by age:
maximum heart rate (HRmax)=220 - age of the trainee
Then multiply your result by 70% to find out what your heart rate is at a moderate level or by 90% to find out what your heart rate is in an anaerobic zone.
For example, for a person aged 35, the maximum heart rate is 185 beats per minute. 70 percent185=approx. 130 beats per minute - moderate pace for a 35-year-old person.
In turn, the heart rate value in the anaerobic zone for a person aged 35 is 90%185=approximately 166 beats per minute.
Please note that the result calculated on the basis of the above formula is an average value for a given age and may differ from person to person. It is influenced by various factors, including he alth condition, general condition, body weight or gender.