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Fat-burn ride

Manage weight · Cycling · 50 min

A 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

50 minutes total
Easy Moderate Vigorous
  1. Spin up 5 min · easy Easy spin to warm the legs.
  2. Moderate & brisk 5 × (6 min moderate / 2 min vigorous) Steady moderate spinning, lifted by a brisk surge each round.
  3. Spin down 5 min · easy Light 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.