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July 25th 2021, Sunday
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  • TEMPERATURE
    °C | °C
  • HUMIDITY
    %
  • WIND
    m/s
  • CLOUDINESS
    %
  • SUNRISE
  • SUNSET
  • MON 26
    °C | °C
    Cloudiness
    %
    Humidity
    %
  • TUE 27
    °C | °C
    Cloudiness
    %
    Humidity
    %
  • WED 28
    °C | °C
    Cloudiness
    %
    Humidity
    %
  • THU 29
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    Cloudiness
    %
    Humidity
    %
  • FRI 30
    °C | °C
    Cloudiness
    %
    Humidity
    %
  • SAT 31
    °C | °C
    Cloudiness
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    Humidity
    %

Start-to-Bike- 100 km


Use this training schedule when you want to start cycling. The schedule contains an ideal combination of cycling and resting. By cycling a little more each week, your body can get used to the new exercise regime. Start very slowly in order to avoid injuries.

Guidelines:
  • This schedule builds up to cycling 100km in 10 weeks.
  • If the weather is bad, you can always replace training with spinning.
  •  = relax
  • = 10 minutes resting
  • = calm cycling
    • Heart rate = around 65 – 70% of your maximum heart rate
    • Gentle pedalling = around 90 rotations per minute
  •  = fast cycling
    • Heart rate = around 75% of your maximum heart rate
    • Fast pedalling = around 100 rotations per minute

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