ON YOUR BIKE have a great work­out on a sta­tion­ary bike

Weight Watchers Magazine (Australia) - - Contents -

PRE­PARE AND RE­COVER

Cy­cle for 5 min­utes at a slow to mod­er­ate pace at the be­gin­ning and end of your ses­sion. This pre­pares the body for the work­out and aids re­cov­ery at the end of the ses­sion.

SEATED SPRINT

Pedal as fast as you can, stay­ing seated. Do 1-minute sprint, then 1-minute slow pedalling for 5 rounds. As you get fit­ter, you can in­crease the re­sis­tance. Pedal lightly for 1 minute to re­cover be­fore mov­ing on to the next drill.

QUEEN OF THE

MOUN­TAIN

Climb a moun­tain, stand­ing up out of the sad­dle.

Pic­ture your­self rid­ing up a big hill for 5 min­utes, with the bike on high re­sis­tance, stand­ing up on your ped­als.

Do 5 min­utes up­hill (mod­er­ate to high re­sis­tance). This builds en­durance as well as leg and core strength.

Pedal lightly for 1 minute to re­cover be­fore mov­ing on to the next drill.

MOLE HILLS

This leg burner works dif­fer­ent parts of your legs de­pend­ing on whether you are seated or stand­ing. Do 8 ped­als (ro­ta­tions) stand­ing, fol­lowed by 8 ped­als seated.

Keep go­ing in this rhythm for 2 min­utes, then rest for 1 minute. Re­peat for a sec­ond round.

Pedal lightly for 1 minute to re­cover be­fore mov­ing on to the next drill.

SPRINT FIN­ISH

You’re on the home stretch in front of the big crowd and up out of your seat, sprint­ing for the win! Set the bike to medium re­sis­tance and pedal, stand­ing, at a high in­ten­sity to the fin­ish line.

Do 2 min­utes of sprint­ing at 90-100% ef­fort.

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