Ride a bike to lose weight (5kg - 20lbs) 2 sessions per week for 10 weeks.

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    • Type :

      Program

    • Duration :

      10 weeks

    • Level :

      Intermediate (regular physical activity)

    • For :

      men, women, Senior

    • Rhythm :

      2 times/week

    • Coach :

      Coach Jiwok

    • Number of workouts :

      20
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  • Objective

    With this training program, you want to get back into shape by loosing about 3 to 5 kg, and by working out on a regular basis after you've lost the weight.

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  • Description

    You've chosen the bike to start exercising again.

    You can ride an indoor bike for about 50 minutes continuously without too much difficulty.

    This program consists of 2 sessions a week for 10 weeks, enabling you to get back in shape.

    This training program associated with the weight loss (about 3-5kg) aims to make you bike for 50 minutes, very quickly increase that time to 1 hour or more of nonstop biking. During the training sessions, you will alternate between workout sequences of different intensities. the sessions will lengthen over time, which will further help with your weight loss. By the end of the program, you will be able to set new goals for yourself and take advantage of all the progress you've made.

    On your personal info page in "My Training Documents", you will find the recommended Jiwok diet associated with this training created by our nutritionists.



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  • Coach Guidelines

    As soon as you'll start this training program, you will no longer have excuses for not completing it.
    Make sure you know exactly what you want to achieve in order to be consistent with the planning.
    This training program consists of routine sessions organised around different themes. You will have easy aerobic sessions, and interval training sessions with different intensity sequences.
    Before starting this training program, you must make sure you have appropriate exercising gear, especially shoes. Make sure to adjust your bike to your size (height of the seat and of the handle bar, and if possible the length between the two). Remember these settings so you can adjust your bike faster during the following sessions. You will need to stretch on a regular basis, and if possible consult with your chiropractor either to optimise your recovery or to avoid any injuries.
    Always have a bottle of water close by, being well hydrated is a key factor of your workout.
    Make sure you workout on Wednesday and Saturday.
    Now its your turn, GOOD LUCK

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