Cycling Exercise Plan – Intermediate

		Day
W e e k
	1	1	2	3	4	5
	2	1	2	3	4	5
	3	1	2	3		5
	4	1	2	3	4 4	5

Cycling Exercise Plan – Intermediate

Some experience with a stationary bike is required in order to use this Intermediate Level. This plan is for those who have completed the basic program, or who have been exercising 3 or more times per week at a moderate pace for more than a month. If you are new to exercising, or if you haven’t been exercising in a while, you should consult your physician before beginning a structured exercise program to make sure that you are physically able to exercise. You should start with the Beginner Level.

Each exercise plan for weight loss is built upon the concept of periodization. Periodization is a simple, but effective training pattern for any exercise plan for weight loss. An exercise plan based on periodization builds fitness, and promotes weight loss/weight maintenance. Each exercise plan for weight loss will increase intensity and duration in a cyclical pattern. Why? You need to challenge your body constantly in any exercise plan whether for weight loss or not. As you continue in any exercise plan, your body becomes more efficient, and exercise becomes less effective for weight loss or weight management. To fight back, you need to increase the intensity, or switch the exercise plan so you can continue with your weight loss. This is why variation in your routine is important, and why we build so many different exercise plans for weight loss. To get the most out of your routine, you have to challenge your body in new ways. This is why none of these exercise plans last longer than 4 weeks.

Click on a day to see its routine.

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