Advice by Sport
Cycling can be a way of commuting or a relaxing activity during the holidays.
Not only can it train up your cardio fitness, it also boosts your legs’ muscle endurance! You will find great satisfaction when your fitness improves with cycling training.
However, the summer weather in Hong Kong is either scorching heat or pouring rain! The unstable weather might disrupt your outdoor cycling plans.
To kickstart your workout, you can ride for 10 minutes as a warm up, then 30-45 minutes in medium-hard intensity for suitable training volume.
If you’d like to train in HIIT format, you can refer to the below training methods:
The logic is 1:1 or 1:2 training VS rest time.
- Max out at full speed for 1 minute, rest 1-2 minutes, and repeat for at least 4-5 sets according to your ability.
- HIIT training is much more physically demanding. Warm-up thoroughly before and stop whenever you experience discomfort.
- After training sets, don’t rest immediately in a static state, otherwise it might negatively impact your cardio functions.
- Keep riding at a slower pace with less power for a few minutes before dismounting the bike for 10 minutes stretch.