Bicycling: Interval Workouts for Fat Loss

Interval Workout for Fat Loss
Bicycling Magazine
By Selena Yeager
Link http://www.bicycling.com/training-nutrition/nutrition-weight-loss/fry-fat-intervals?page=0,1

The Speed Factor
This chart shows how many calories a 150-pound rider would expend every hour for various kinds of riding, according to the Compendium of Physical Activities Tracking Guide, a standardized set of calorie-burn measurements. To figure out how many calories you'll use, first take your weight and divide it by 2.2 to express it in kilograms. Then multiply that number by the METS (or metabolic equivalents, a unit of the energy cost of an activity) number in parentheses.


1 HOUR RIDING AT                     BURNS
Less than 10 mph, very leisurely        272 calories (4 METS )
10-12 mph, easy                              408 calories (6 METS )
12-14 mph, moderate                      544 calories (8 METS )
14-16 mph, vigorous                       680 calories (10 METS )
16-19 mph, very fast                       816 calories (12 METS )
More than 20 mph, racing (no drafting)     1,088 calories (16 METS )