Burn More Fat...from Bicycling

Type of Workout	Zone	Rate  of  Perceived Exertion	% Max  Heart  Rate
EASY: If it feels ridiculously slow, you're doing it right	1	1 to 2  (out of 10)	60 to 64
CRUISING: Hard enough to feel like you're getting exercise, but tolerable over a span of hours	2	3 to 4	65 to 74
STEADY: Just beyond what's comfortable, hard enough so you're breathing fast and working hard, but not sohard  you can't sustain it for a long period	3	5 to 6	75 to 84
BRISK: The point at which you start workinganaerobically;  this isn't an all-out effort, but it's hardenough that you can maintain it for only a short portionof your ride	4	7 to 8	85 to 94
MAX : Full out, as hard as you can go	5	9 to 10	95 to 100

	MON	TUE	WED	THU	FRI	SAT	SUN
1	REST	1:00 CRUISING with  1x10min. BRISK then  5x1 min MAX 3 min. Rest Between Intervals(RBI)	1:00 CRUISING with  3x10 min. STEADY  5 min. RBI  then  5x30sec.  MAX  1 min. RBI	1:00 CRUISING	0:30 EASY	1:30 CRUISING with  2x30min. (STEADY 10 min. BRISK 10min . STEADY 10 min .)	1:30 CRUISING with  2x15min. BRISK  10min.  RBI 4x90 sec. MAX  3min. RBI
2	REST	1:00 CRUISING with  1x12min. BRISK then  4x90sec. MAX  3min. RBI	1:00  CRUISING with  2x15 min. STEADY  5 min. RBI  then  6x30sec.  MAX  1 min. RBI	1:00 CRUISING	0:30 EASY	2:00 CRUISING with 2x35min. (STEADY 10 min. BRISK 15min . STEADY 10 min .)	1:30 CRUISING with  1x20min. BRISK  10min.  RBI 5x90 sec. MAX  3min.  RBI
3	REST	1:00 CRUISING	0:45  CRUISING with  2x10 min. STEADY  10 min. RBI	1:00 CRUISING	0:30 EASY	1:30 CRUISING with  1x15min.  STEADY 2x5 min. BRISK  10min.  RBI	1:00 CRUISING
4	REST	1:15 CRUISING with  1x15min.  BRISK 5x90 sec. MAX  2 min. RBI	1:00  CRUISING with  1x15 min. STEADY  1x10min.  BRISK 6x30 sec.  MAX 1 min.  RBI	1:00 CRUISING	0:30 EASY	2:00 CRUISING with  2x20min.  Ramp Ups  (STEADY 10 min.   BRISK 8min.   MAX 2min.)   RBI	1:45 CRUISING with  3x10min. BRISK (hills)  5 to  8 min. RBI
5	REST	1:15 CRUISING with  1x20min. BRISK 5x90 sec. MAX  90 sec. RBI	1:00  CRUISING with  1x30 min. STEADY  5x30sec. MAX  30sec.  RBI	1:00 CRUISING	0:45 EASY	2:15 CRUISING with  2x25min.  RampUps (STEADY 12 min.  BRISK 10min.  MAX 3min.)  RBI	1:45 CRUISING

不知道怎麼安排課表？

有時間的話跟著這個做吧...

記得要用心跳表確實監控喔