For those who do not like running, biking is obviously an effective way to work the endurance . However, it requires having the right equipment, that is to say, a bike not too heavy. After a warm-up 15-20 minutes to start sweating, alternate 3 minutes of effort (80% of your heart rate to maximum effort) and 3 minutes of recovery. Hold this pace for 30 minutes. Finish with a return to calm 15 minutes at a leisurely pace.
To avoid the risk of soreness or even breakdown or elongation, it is important to never cut his effort at once. Perform this type of session 1-3 times a week. If you feel good, you can increase the overall effort time up to 45 minutes or 1 hour.
There are other types of cycling exercises requiring more intense work, but not necessarily more tiring. After a warm-up
20 minutes, alternate 5 x 1 minute your heart rate maximum with 2 minutes recovery between each. These brutal and intense efforts will increase your heart rate very quickly.
During the recovery phase, remember to breathe and rehydrate. After the split exercises, do 10 minutes at your ideal speed is 60-70% of your maximum heart rate. Finally, quietly end up with
10 minutes Low speed pedaling to fully catch your breath and relax your muscles.