mardi 2 février 2016
Treadmill Haters Rejoice! A Two-Machine Plan, No Running Required
Do you loathe the treadmill at the gym? You can still get in cardio on your own! Spend some time on the stationary bike and elliptical for this 30-minute cardio quickie. Both parts of the plan are interval workouts, which will build stamina and bust boredom. The next time you have a half hour to spare, head to the gym and try this plan.
Stationary Bike Routine
| Time | RPE* | Notes |
|---|---|---|
| 00:00 - 05:00 | 3 | Warmup |
| 05:00 - 06:00 | 5 - 6 | |
| 06:00 - 06:30 | 7 - 8 | Sprint |
| 06:30 - 07:30 | 3 - 5 | |
| 07:30 - 08:30 | 5 - 6 | |
| 08:30 - 09:00 | 7 - 8 | Sprint |
| 09:00 - 10:00 | 3 - 5 | |
| 10:00 - 11:00 | 5 - 6 | |
| 11:00 - 12:00 | 7 - 8 | Sprint |
| 12:00 - 15:00 | 3 - 4 | Cooldown |
*RPE = Rate of perceived exertion (for explanation click here)
Elliptical Routine
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00 - 03:00 | 3 | 130 | Warmup |
| 03:00 - 05:00 | 5 | 140 - 150 | |
| 05:00 - 06:00 | 7 | 180 - 190 | Sprint |
| 06:00 - 07:00 | 4 | 140 - 150 | |
| 07:00 - 08:00 | 7 | 180 - 190 | Sprint |
| 08:00 - 10:00 | 5 | 140 - 150 | |
| 10:00 - 12:00 | 6 | 160 - 170 | |
| 12:00 - 13:00 | 8 | 180 - 190 | Sprint |
| 13:00 - 15:00 | 3 | 130 - 140 | Cooldown |
*SPM = strides per minute
Incline = 20 percent
Click here for a printable version of this workout so you can have it handy when you need it!
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