Burn fat

On the agenda: 10 minutes of muscle warm-up on the bike, focusing on the lower limbs, followed by 3 blocks of 5 minutes each, alternating between slow and faster positions to raise your heart rate towards the "fat-burning" zone.Base resistance is the level of resistance at which you can pedal without making the pedals rotate so fast that you lose control.Got your towel and water bottle ready? Then let's go.

Ideally, you have a smartwatch that can measure your heart rate during exercise.Remember, this is just an estimate.

Ideally, allow 1 day of recovery between Session 1 and Session 2.

You'll start the session with 10 minutes of muscle warm-up on the bike, focusing on the lower limbs.You'll go on to do three 5-minute sets, one after the other, progressively going through the positions as you alternate between 2 phases at the bottom and 2 at the top, repeating this to enhance muscle toning.This will also work your heart rate.Towel and water bottle at the ready? ENJOY.

For this session, the warm-up is separate from the training.For the bulk of the session, adopt position one as recovery.Always start with base resistance that puts you in control of the pedals.

Stay properly hydrated for better recovery (minimum 1.5 litre of water a day).

You're about to start a 10-minute warm-up focusing on the lower body, followed by a long, non-stop aerobic cycle.Towel and water bottle at the ready? Go Go Go!

For this session, we're going to do a different kind of warm-up.For the bulk of the session, adopt position one as recovery.Keep the energy going until the end, there's 1 long aerobic endurance cycle to get through.

You've completed your first week. If you have muscle soreness, remember to hydrate with sparkling water only after exercising.You might also want to do some of the stretches from the last sessions again if it feels right.

On the agenda: - Warm-up with variations and the training part of the session tweaked to ramp up the resistance.- Make sure you always stick to the prescribed heart rateTowel and water bottle at the ready?

- Complete the 3 sets of the training session, even if it means if you have to slightly drop the cadence.- Gradually increase resistance during seated phases.- Keep up the intensity of race intervals.

Recover between sessions with at least 8 to 10 hours of sleep, if possible.

Warm-up with variations and training session tweaked to include more standing positions, also ramping up the resistance.Towel and water bottle at the ready?

- Option = If standing positions raise your heart rate too much, replace them with seated recovery phases at a slightly higher cadence (shown in grey).- Goal: to follow the alternation of short periods of sitting and standing as closely as possible, and then get through a long endurance session that puts your aerobic system to work.- This will exercise your heart and muscles, and then work on your fitness and endurance.

Stay hydrated and focus your stretches on the glutes and quadriceps.

A varied warm-up, as ever, followed by the bulk of the session in a single set with the same work durations but different tempos to optimise results.Got your courage, towel and water bottle at the ready?

Stay strong till the end of the set, there's only one.- Option = same idea as the preceding Session B: use standing positions for difficulty or recovery based on your heart rate.

Use self-massage on sore areas for muscle recovery if needed.

In this third week, we're going to use work set number 2, but with 2 repetitions instead of 3.The incline and race profile intervals are doubled to optimise metabolism heightening and fat burning.

Maintain the pressure (resistance and cadence) on the inclines.Keep up the motivation on the race phases.You only have 2 turns to get through, hang in there!

For nutrition, prioritise protein sources that replenish your muscles, such as fish (salmon, cod, halibut), shellfish (shrimp), or poultry (turkey, chicken).Don't forget to include green vegetables, preferably (broccoli, green beans, etc.), and a slightly lower portion of starches.

This session uses set number 3 as a single 15-minute session, then adds sequences of sprints alternating with race sequences in intervals of 30 seconds on/30 seconds off.There is also an option to recover, if needed, by doing "climbs" in a "seated position".

Give it all you've got on the "race" and "sprint/race" accelerations.- Don't hesitate to bring your heart rate back down using the option if need be.

After this training session, remember to stay hydrated (1 day = all liquids combined = at least 1.5 litres of water).

In this session, we're using set number 1 and adding the 15" races/15" Sprints circuit to raise body temperature.This forces the metabolism to deplete sugars and consequently convert fats into sugars.

The effort will pay off in this session as well: "never let up."- During the Race sequences following the sprints, only slightly ease off the pedal to maintain the next acceleration.- During recovery, you can really let up the pace.

This session is a bit more tiring, so when you organise the week's sessions, set aside an extra day for recovery.

The whole of set n°3 (over a period of 15 minutes) now turned into alternating Sprints/Races circuits, first of 15 seconds then 30 seconds, finishing with 1 circuit repeated 4 times in a row.You're going to get hot, so use the options if needed and monitor your heart rate to stay within the recommended range.

Start the circuits in lower pedalling cadences to leave room for progression.- Enjoy the journey.

Optimise your results with the whole set of training factors = Recovery, Nutrition, Hydration

An advanced version of set n°1 (5-minute set) repeated 3 times with 2 circuits of 30 seconds, then of 15 seconds to make you work harder, and then the easier interval.Stay tuned to how you're feeling and your physical condition because there will be repetitions of this set.Hang in there!!

1st set = get into it. 2nd set = ramp up the effort.
- 3rd set = either ramp it up more, or keep going at the same intensity, or let up slightly. - You can adjust this progression system according to your fitness level.

Self-massage your quads, hamstrings, and calves to aid recovery.

Set no. 2 (7.5-minute set repeated twice) tweaked one last time for this final session.The 2 Sprint/Race circuits are based on 30-second intervals, followed by a long race segment to keep the work going.It's like a breakaway that you try to keep up, then you break away again.

Play along in the middle race sequence by trying to maintain the effort.- Yellow jersey or 2nd place?

Great job if you completed this set successfully, and if you didn't finish, don't worry, it's a goal you can work towards.A HUGE WELL DONE TO YOU!!