Hey I just went through some stress test at my local University. The results show in me (42 yrs @220bls., Been the same wieght for 10yrs.) that doing multiple hard sprints with under 1min rest period is the best to boost and keep my body burning energy. Plus you gain stamina.
So 15x 10sec sprint with 50sec rests.
Session one 25% ftp
Session two 50% etc or go 100 then 50 mix it up.
You lose fat by long zone 2 rides. You increase your FTP by riding in zone 5. I would suggest VO2 intervals 1 to 2 days a week and 1.5 to 2 hour zone 2 rides 2 days a week (or more). Try the At/Over/Under workout and the Cruise Control workout. The long rides you can just ride.
I have an old chart/graph (somewhere) where i burn much more fat at just under ATâŠbut I also burn sugar. Z2 is a higher percentage of fat burn but the calories burned/minute are significantly less. I was hooked up and breathing into a machine.
That is why some workout âgurusâ advocate multiple interval sessions per weekâŠjust not to the point of exhaustion so you can come do it again in a day or two.
Thatâs why I recommended those two interval workouts. I do think though that if you want to burn fat, unfortunately the slow burn method is best. LOOOONNNNGGG rides at endurance pace. Really though the you lose more weight in the kitchen than on the bike. Low carbs, intermittent fasting. No free sugar.
Agree
âPush Awayâ is the best exerciseâŠfrom the table.
I belonged to one of the Koko gyms for awhile. All the cardio was 20-30 minute of intervalsâŠanywhere from Tabata to multi-minute medium-efforts. If I ride over 90 minutes (I am a bigger fellow) I am hungry for 2 days. Real easy to overeat. Discipline is the main skill.
Hey mate! Consistency is the goal! Even if you can manage 30 minutes a day, just hop on. If your primary target is fat burning, I would say you should find your FTP and ride below that. Folks used to suggest âpressure on the pedals but you can still chat in almost complete sentences.â This sub-threshold range (zone 2-3) will keep you aerobic for maximal fat consumption and keep the workouts repeatable so you can keep it consistent. With that said, you still have to put some effort in. Also, if you dawdle around in Zone 1, youâre not really doing what you want either. Maybe this will help. Good luck!
The thing that really boosted my weight loss was doing long weekend rides. Over 4 hours and some 8+ hours in the saddle. Usually every other weekend i was able to put in a longer ride. Oddly enough my appetite also dropped. After one of those weekends i wouldnât notice any weight difference until the following Thursday, i would be down a solid 2 lbs from the week before! Also move some weights donât have to be a crazy body builder. Just pick up some dumbbells do some crunches ectâŠ
Good luck. 
