🚴 1. High-Intensity Interval Training (HIIT / VO₂max Intervals) Example: 4–6 × 3–5 minutes at 90–100% of max effort, with equal rest. These push your heart, lungs, and muscles to their limit, directly improving VO₂max. 🏔️ 2. Long Endurance Rides (Zone 2 Training) Spend 2–5 hours at a steady, aerobic pace. Builds mitochondrial density and capillaries → your body delivers and uses oxygen more efficiently. 🏋️ 3. Strength Training Heavy squats, lunges, and deadlifts improve cycling power and effi

942K views · 997 reactions | Unique interval plans of running, walking and sprint intervals for maximum calorie burning. - Choose from 6 training programs with a total length of 48 weeks; - 3 levels of difficulty: Beginner, Intermediate and Advanced; - 2-month training plans with 3 workouts per week. | Verv | Facebook

50K views · 76 reactions | Unique interval plans of running, walking and sprint intervals for maximum calorie burning. - Choose from 6 training programs with a total length of 48 weeks; - 3 levels of difficulty: Beginner, Intermediate and Advanced; - 2-month training plans with 3 workouts per week. | Verv | Facebook