Dynamic cycling combined with fast-paced music makes weight loss and fitness very exciting and kinetic. It is a very efficient aerobic weight loss exercise.

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High intensity interval cycling training 1: Sprint

Training time (minutes) Task Intensity Speed

5 Warm up very easy and slow

5 Ride Slow Moderate Slow

2 Slow down and ride very easily. Slow

1 Sitting Sprint Easy and Fast

2 buffering very easy slow

2 Standing Hill Climb Difficult Moderate

2 buffering very easy slow

3 Seated Hill Climb Moderate Moderate

2 buffering very easy slow

4 Cycle Sprint Difficult Sprint Fast Sprint

4 sets of 20-second sprints. Easy buffering. Slow buffering

40 seconds buffer between sets

3 buffering very easy slow

4 Cycle Sprint Difficult Sprint Fast Sprint

4 sets of 20-second sprints, easy buffering, slow buffering

40 seconds buffer between sets

3 buffering very easy slow

4 Cycle Sprint Difficult Sprint Fast Sprint

4 sets of 20-second sprints, easy buffering, slow buffering

40 seconds buffer between sets

4 buffering very easy slow



High intensity interval spinning training 2: hill climbing

5 Warm up very easy and slow

5 Standing Hill Climb Difficult Moderate

2 buffering very easy slow

3 Seated Hill Climb Moderate Moderate

2 buffering very easy slow

3 Standing Hill Climb Medium Fast

1 Sitting downhill sprint, easy and fast

2 buffering very easy slow

5 Standing Hill Climbing Difficult and Slow

2 buffering very easy slow

3 Standing Hill Climb Difficult Fast

3 buffering very easy slow

2 Standing Hill Climb Difficult Fast

2 buffering very easy slow

1Standing Hill Climb Difficult Fast

4 buffering very easy slow



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