Burn Crazy Kilojoules
Three sweat sessions that drain unwanted kilojoules from your system
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