Try this, 721kcal in 45 MINUTES - HOW FAR ARE YOU WILLING TO PUSH YOURSELF?

700 calorie mark IN 45 MINUTES SMASHED!!!

Just finished a hell of a cardio session. I'm wanting to improve my overall cardiovascular fitness which will give me more energy when doing resistance work which means more intense workouts, which increases muscle mass and helps with fat burning as my BMR will be higher and I'll have more muscle to burn more calories. 

It wasn't easy, but then again those who want to be different don't do EASY, you gain nothing from something that's easy. It's the ones that are prepared to grind out that extra mile, push that extra rep, have turkey over chicken, get up on a Saturday before the sun rises and do CV in the SNOW! these people don't do mediocrity, why not? Because it's BORING being the same as everyone else, it's dull. We're only here a short while, do something different, challenge yourself, step outside your comfort zone. Only when you push yourself to extremes do you find out what you're made of.

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BE YOURSELF AT YOUR BEST.
MY POLAR HEART RATE MONITOR RESULTS:

Polar product

Polar FT80

Distance

 mi

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %

10 MINUTES WARM UP ON BIKE LEVEL 6

1MINUTE LEVEL 2
2 MINUTES LEVEL 20
repeat 3 times

1 minute level 4

1 minute level 20
1 minute level 2
repeat 5 times

10 minutes level 8 keeping HR above 160
(80-90% HRmax)

5 minutes cool down

endorphins kicked in around 20 minutes when HR reached 170bpm

lungs were burning lots of lactic acid in thighs.

I road off the seat when I was hitting level 20 as cadence was really hard.

Felt amazing afterwards