Slim down with spinning cycling.

This 45-minute session focuses on sustained efforts across three intensity levels:- Comfortable < 70% of your max HR
- 70% <Uncomfortable< 80% max HR
- from 80% < Difficult<90% max HR

The session is made up of 2 identical loops.Stay in the lower end of each zone (70% to 75% for uncomfortable, 80%–85%) and push towards the upper range of each zone on the second loop if you feel good.

Drink water, stretch your quads, hamstrings and hip flexors.

First "type 2" session of this programme.All these sessions focus on strength (high resistance and slow cadence) to tone your thighs and glutes.They will also increase the need for core stability to stay balanced on the saddle (engaging deep abdominal muscles).Stay within (uncomfortable) effort zones to avoid building excess muscle bulk (difficult zone).

Despite the high-resistance intervals, you must prioritise your posture (maintaining stability) and ensure flawless pedalling technique!

Hydrate, stretch your glutes and lower back.Massage your thighs.Allow at least one rest day before the next session.

This is the shortest session of the week but certainly not the least effective.
By alternating short periods of effort and recovery, you’ll achieve a total time in high-intensity zones that far exceeds what could be maintained during continuous effort.Caution: While this type of training is highly effective, it can also be quite demanding.Good luck!

For this first interval session, we recommend getting familiar with the workout. Start cautiously, and gradually increase the intensity as the session progresses.

Drink water, stretch your quads, hamstrings and hip flexors.

This 45-minute session focuses on sustained efforts across three intensity levels:- Comfortable < 70% of your max HR
- 70% <Uncomfortable< 80% max HR
- from 80% < Difficult<90% max HR

The session is made up of 2 identical loops.Stay in the lower end of each zone (70 to 75% uncomfortable zone - 80 to 85%) and push towards the upper range of each zone on the second loop if you feel good.

Drink water, stretch your quads, hamstrings and hip flexors.

We continue with the same training approach as in our first muscle-toning session.Your muscles have already been activated and are now stronger and more resilient, so we’ll extend the interval periods.

As the strength intervals increase, stay relaxed and fluid during the faster segments to reoxygenate your thighs and enhance recovery.

Hydrate, stretch your glutes and lower back.Massage your thighs.Allow at least one rest day before the next session.

As with the rest of this programme, this second interval session follows the same training approach.We will adjust the interval and recovery times to enhance the workout.

Focus on your sensations rather than your heart rate.
During this type of session, a phenomenon called "cardiac drift" can occur, where your heart rate gradually increases with repeated efforts, even if the intensity of your effort remains unchanged.Starting too hard may lead to exceeding the recommended intensity zones during the final repetitions or even cutting the session short.

Drink water, stretch your quads, hamstrings and hip flexors.

Still continuing from our continuous sessions 1 and 2, this week we will eliminate the comfortable zone (only used for warm-up) to spend more time in the optimal efficiency zones.After a 5-minute warm-up, we suggest 4 sets of 9 minutes. Repeating these sets will allow you to fine-tune your effort as the session progresses.

The time spent in the comfortable zone is removed, and the success of this session will depend on your ability to strictly manage and maintain the uncomfortable and difficult effort zones.

Drink water, stretch your quads, hamstrings and hip flexors.

We are going back to the same structure as the strength session from Week 1, but this time the strength intervals will be performed in a standing position.This will allow us to further increase the resistance level while also engaging more muscle groups (upper body) for enhanced effectiveness.

Caution: The standing position carries a higher risk of technique deterioration. Aim to stay close to the saddle, avoid leaning too heavily on the handlebars (the workload should remain focused on the pedals), and more than ever, remember to pull your knees upwards during the vertical pulling phase.

Hydrate, stretch your glutes and lower back.Massage your thighs.Allow at least one rest day before the next session.

This is another interval session, but going back to shorter efforts (30 sec).

In Week 3, the shorter efforts in this session are designed to encourage you to take more risks and push for higher-intensity efforts.

Drink water, stretch your quads, hamstrings and hip flexors.

This week, we have 3 sets on the schedule, going back to the 3 intensity levels (comfortable, uncomfortable, difficult), but for this final week, we’ll focus more on the difficult efforts.

The challenge of the day is the repetition of 3 efforts of 5 minutes each in the difficult zone! Keep this in mind throughout the session to stay focused during the key moments.Good luck!!

Drink water, stretch your quads, hamstrings and hip flexors.

Same approach as last week, but following the structure of the strength session from Week 2.

Caution: We will experiment with a 4-minute phase in the standing climbing position.If this causes tension in your lower back, it’s better to return to the saddle while maintaining a strong muscle effort.

Hydrate, stretch your glutes and lower back.Massage your thighs.Allow at least one rest day before the next session.

You were able to challenge yourself with more intense efforts last week. This week, we go back to 40-second efforts, which are longer, while maintaining a very high intensity.

Make sure to optimize your recovery time (only 20 seconds). The sensations should be difficult during the first 3 efforts, very difficult during the next 3, and maximal during the last 2.

Drink water, stretch your quads, hamstrings and hip flexors.