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Fat-burn ride
Manage weight · Cycling · 50 minA longer, steady ride with regular brisk surges — big on total energy burn, gentle on the joints, and easy to keep doing week after week.
How to do it
After warming up, ride 6 minutes moderate then 2 minutes brisk, five times over. Keep spinning through the moderate blocks.
The session
- Spin up5 min · easyEasy spin to warm the legs.
- Moderate & brisk5 × (6 min moderate / 2 min vigorous)Steady moderate spinning, lifted by a brisk surge each round.
- Spin down5 min · easyLight spinning to finish.
Good to know
Volume is the main lever for energy out. Longer and enjoyable beats short and miserable — you'll simply do more of it.