If a cycling coach is beyond your budget or you’d rather take on the challenge of training yourself, online training plans ... a week, intermediate riders about nine, and advanced riders 12 ...
You may include moderate aerobic activities over vigorous ones since the former is more sustainable with a continuous exercise routine for weight loss. “These include brisk walking, and running.
The workouts will add muscle mass and strength while the walking portion of the plan will push your aerobic capacity. Sound good? Here's a 4-week walking workout ... Deadlift x 12 reps, 3-5 ...