Beginner Biking Plan

Follow Fitness Expert Gin Miller's training guide to get your body on your bike and back in shape.

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Keep your body in shape in the second month of your cycling routine.
 David Martinez

Weeks 4 through 8

Week 4

Workout 1: Bike 50 minutes.Vary your pedal cadence from light to moderately hard during this and subsequent weeks.
Workout 2: Bike 50 minutes. Incorporate hills into a third of the workout.

Week 5

Workout 1: Bike 60 minutes.
Workout 2: Bike 60 minutes. Incorporate hills into half of the workout.

Week 6

Workouts 1 and 2: Bike 75 minutes at a comfortable speed.

Week 7

Workout 1: Bike 90 minutes.
Workout 2: Bike 75 minutes. Incorporate hills into half of the workout.

Week 8

Workout 1: Bike 90 minutes.
Workout 2: Bike 90 minutes. Incorporate hills into half of the workout.

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