What is a good exercise routine for beginner cyclists?

Several problems:

1. Your data is flawed in several ways, so its hard to judge what you're being asked to do. 10km = 6.2 miles for one, for two, I've never seen kilopascal used with reference to anything bike related, other than tire pressure. On a stationary bike, watts is the usual measurement. Outside, you shouldn't break a sweat going 10k in 24 minutes.

2. 3 weeks isn't very long. You're not going to change your fitness level very much in that time. Endurance athletes know that today you get the benefit of the workout you did 2 weeks ago. Given that, you've got a week to work with as far as fitness is concerned. Working on your cycling form, cadence, and bike setup will probably gain you more than anything you can do to your cardio capacity.

3. If I'm training for a sprint race like that, I'm going to do a lot of intervals. Indoors, I usually do that while watching a football game or NASCAR race. Start riding at moderate cadence and resistance for 10 or 15 minutes to get warmed up, then every time a commercial comes on, go up three clicks on the resistance and sprint (over 100rpm) until the game/race comes back on, then click down and spin easy til the next commercial. A couple hours of that will get your attention. Outside, it would be something like hard for a mile, easy for a half.

Get on your bike, get out there and ride. I don't know what "2 kp" of resistance means, but 5.2 miles in 24 minutes is a leisurely 13 mph - so it's a slow short ride.

Are trying running, or plyometrics. Whatever that makes you breath hard and sweat method it's working also stretch!!! There are numerous right diets available in the market, but the high-quality weight loss plan (for my part) is the paleo eating regimen, its precisely what your physique desires, nothing extra, and nothing much less.. But it surely's hard to do a excellent trick.. Drink at least a gallon of water everyday and the load will start rolling off, i promise.. And devour your fruits and veggies every day take into account, your body is like a vehicle and the food is the gas.. In case you owned the pleasant car on this planet, you wouldnt put crappy gasoline into it.. You most effective get one physique, you cant go buy a further one, why put crappy fuel into it.. Consume healthey keep healthful sugar/carbs is bad sodium is dangerous comply with me on twitter, i would be happy to support you set up a food plan/ exercise program @BoBByTheBug

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I think you'll find that 10km is 6.2 miles.

All you can do is get out there and practice.

It depends on your current level of fitness, but try to build up gradually, and you will get there.

10 km = 6.2 miles Get on a bike or exercise bike and start training.

sounds like something on a stationary bike

you better use the machine you will take the test on

no one knows what 2kp means

you can;t set or measure that on a real bike

wle

I agree with the above poster, drilled it right on.