Need help / ideas ??? workout schedule

cvcman

Ok, so far I have lost 37 pounds ainly biking and running and eating better. I am 52 yr old male, 5' 9" and weigh about 158. I still have some belly flab and my goal is to stay around this weight/size and keep my heart healthy.
I have been for the past year running/biking 7 days a week and keeping my heart at about 80% for between an hour or sometimes 2 hrs. Now im being told i need to vary it....
Here is what im doing now;
Day 1 interval jog at hr of 118 for 3 minutes, then run at hr 140 for 1 minute, then jog at 118 etc for total of 20-25 minutes then cooldown walk

Day 2 bike an hour at hr 110 ( 65% of max) do some weights after

Day 3 repeat day 1

Day 4 normal bike ride at hr of 140 for 40 minutes

Day 5 repeat day 1

Day 6 repeat day 2

Day 7 repeate day 4

Now will this shake things up somewhat ???

taso42_DELETED

Sounds pretty reasonable to me. If anything, there's too much cardio in the mix. I'm assuming you'll be hitting different muscles when you do the weight training 2 days in a row? If not, then that's a suggestion I would make, so that you're not hitting the same muscles 2 days in a row.

FWIW, I do 3 days of cardio and 3 days of weights, alternating each every other day. Cardio is 24 minutes of HIIT (including cooldown). Weights are about 45-55 minutes. Sometimes I do additional cardio, especially now that it's so-called summer - like I'll go out cycling or jogging instead of the HIIT.

cvcman

be interesting to see if i loose the belly flab after a few weeks