If you start from scratch

With interval training. If you start from scratch, start out gently as interval training can be a tough diet for the body. Your training tools Progressive trip: Turn up the speed approx. every 10 minutes. The last 10 minutes should be tough, but not exhausting. Interval training: Give Pro Health Pedia it gas (90-95%) and slowly roll during the break. Regular ride: Smooth ride at moderate pace (70-80 per cent). Accelerations: Short rate increases where you reach the maximum over a short period of time. Also available in a tray variant where you can exchange ml. high and low cadence. >> Get lots of tips for your training, motivation, competitions, recipes and suggestions for exercises directly in your Pro Health Pedia mail. Click here to get our popular newsletter. << Week 1 Monday Progressive ride 75 min Wednesday Plain ride 60 min. incl. 5 x 30 sec. accelerations. Friday Plain trip 90 min. incl. 6 ground accelerations. Week 2 Monday 6 x 3 min. intervals. 2 min. lightly roll ml. every interval. Wednesday Plain ride 60 min. incl. 5 x 30 sec. accelerations. Friday Plain ride 120 min. incl. 10 hill accelerations. Week 3 Monday Plain ride 60 min. incl. 7 x 1 min accelerations. Wednesday 2 x 15 min. intervals. 10 min. lightly roll ml. every interval. Friday Plain trip 90 min. incl. 10 accelerations in 30 sec. Week 4 Monday 4 x 8 min. intervals. 6 min. lightly roll ml. every interval. Wednesday Plain ride 60 min. incl. 5 x 30 sec. Pro Health Pedia accelerations. Friday 2, 4, 6, 8, 6, 4, 2 min. intervals. 2, 3, 4, 4, 3, 2 min. pause ml. intervals. Get a waterproof backpack for ONLY DKK 69.95 Waterproof, durable and spacious. Now you can finally get a backpack that fits your things as well as they deserve.