Special training tips:
- Beginners should increase slowly and stop if they feel pain.
- Amateurs should gradually increase their training volume and intensity.
- Professionals should consult a trainer to create a customized training program.
Safety instructions:
- Consult a doctor before exercising if you have any health problems.
- Always drink and eat enough.
- If you experience pain, stop immediately.
Here we go!!!
Beginner training plan
Weekly goal:
- Building basic endurance
- Improving general fitness
- Avoiding injuries
Scope of training:
- 2-3 training sessions per week
- 30-45 minutes per training session
Training intensity:
- Moderate
- Pulse rate in the range of 60-70% of maximum heart rate
Training structure:
- Warm-up (5-10 minutes)
- Main part (20-30 minutes)
- Cool down (5-10 minutes)
Example training plan:
Monday:
- 30 minutes of continuous training at moderate intensity
Wednesday:
- 20 minutes of interval training with 30 seconds of work and 30 seconds of rest
Friday:
- 45 minutes of endurance training at light intensity
Amateur training plan
Weekly goal:
- Improving endurance performance
- Building muscle mass
- Increase in strength
Scope of training:
- 3-4 training sessions per week
- 45-60 minutes per training session
Training intensity:
- Moderate to high
- Pulse rate in the range of 70-80% of maximum heart rate
Training structure:
- Warm-up (5-10 minutes)
- Main part (30-45 minutes)
- Cool down (5-10 minutes)
Example training plan:
Monday:
- 45 minutes of continuous training at moderate intensity
Wednesday:
- 30 minutes of interval training with 2 minutes of work and 1 minute of rest
Friday:
- 30 minutes of continuous training at moderate intensity
- 15 minutes of interval training with 2 minutes of work and 1 minute of rest
Professional training plan
Weekly goal:
- Maximizing endurance performance
- Building muscle mass
- Increase in strength and speed
Scope of training:
- 4-5 training sessions per week
- 60-90 minutes per training session
Training intensity:
- High
- Pulse rate in the range of 80-90% of maximum heart rate
Training structure:
- Warm-up (5-15 minutes)
- Main part (45-75 minutes)
- Cool down (5-15 minutes)
Example training plan:
Monday:
- 60 minutes of continuous training at high intensity
Wednesday:
- 30 minutes of interval training with 1 minute of work and 30 seconds of rest
Friday:
- 60 minutes of continuous training at moderate intensity
- 15 minutes of interval training with 1 minute of work and 30 seconds of rest
Additional Information:
- You can find more information about exercise bikes and cycling on the SportPlus website.
- In our blog you will find tips and tricks for effective home training.
