Burn Crazy Kilojoules

Three sweat ses­sions that drain un­wanted kilojoules from your sys­tem

Bicycling (South Africa) - - INSIDE -

Burn­ing more than you put in is key to weight loss. These three on-bike work­outs turn your body into a kilo­joule- cre­ma­tion zone.

RID­ING IS ABOUT SO MUCH MORE THAN BURN­ING

KILOJOULES. But let’s face it, we prob­a­bly all started rid­ing to get rid of our ex­cess baggage – and truth be told, we prob­a­bly still carry some of it around. Here are three work­outs that will torch more than 1 500kJ in 30 min­utes.

1. Rock the Block

These sus­tained tough ef­forts in­crease your kilo­joule burn, while help­ing build your tol­er­ance to rid­ing above your com­fort level. ( BURNS 1 500KJ) • Warm up for 2 to 3 min­utes (ex­er­tion level 3-4) • Ramp up to thresh­old ef­fort for 10 min­utes (level 8) • Dial back down to eas­ier tempo ef­fort for 4 min­utes (level 5- 6) • Ramp up to thresh­old ef­fort for 10 min­utes (level 8) • Cool down for 2 to 3 min­utes (level 3-4)

2. Ramp Jump

This isn’t about catch­ing air. It’s about ramp­ing up your ef­fort to full throt­tle, keep­ing it in the red for just a lit­tle longer, bring­ing it back down to re­cover, and then do­ing it all over again. These ramp­ing in­ter­vals not only boost your kilo­joule burn, but also help you hang on in a pack when the pace gets pep­pery. ( BURNS 1 600KJ)

• Warm up for 2 to 3 min­utes (ex­er­tion level 3-4) • Turn it up to tempo pace for 6 min­utes (level 6) • Crank up the ex­er­tion to thresh­old for 4 min­utes (level 8) • Fin­ish strong with 2 min­utes max ef­fort (level 10) • Spin easy for 2 to 3 min­utes (level 3-4) • Turn it up to tempo pace for 6 min­utes (level 6) • Crank up the ex­er­tion to thresh­old for 4 min­utes (level 8) • Fin­ish strong with 2 min­utes max ef­fort (level 10) • Cool down for 2 to 3 min­utes (level 3-4)

3. Flick the Switch

Lace up the gloves and get in the ring for this punchy kilo­joule- burner. These re­peated full- gas ef­forts suck up tons of en­ergy (aka kilojoules) and help raise your fit­ness ceil­ing; so you can ride faster and longer, with less fa­tigue. ( BURNS 1 450KJ)

• Warm up for 5 min­utes (ex­er­tion level 3-4) • RE­PEAT THE FOL­LOW­ING TWO IN­TER­VALS 15 TIMES, FOR A TO­TAL OF 16 IN­TER­VAL BLOCKS (SET A TIMER FOR 24 MIN­UTES): - Push it full throt­tle for 30 sec­onds (level 10) - Spin out and re­cov­ery for 1 minute (level 3-4) • Cool down another 1 to 2 min­utes as needed (level 3-4)

BY SE­LENE YEA­GER

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