Daily workout challenge #5 - Cycling Speed
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 Post subject: Daily workout challenge #5 - Cycling Speed

Post Posted: Fri May 15, 2009 9:06 am 

 


Today's Workout - Cycling Speed Workout

35-Minute Speed Workout
Calories burned: 370
Best done on a spin bike
RPE = Ratings of perceived exertion

  • Warm up for 15 minutes, moderate effort (RPE 5).
  • Pedal hard for 10 seconds, remain seated (RPE 8). Recover for 1 minute (RPE 3).
  • Pedal hard for 20 seconds, remain seated (RPE 8). Recover for 1 minute (RPE 3).
  • Pedal hard for 30 seconds, remain seated (RPE 8). Recover for 2 minutes (RPE 3).
  • Pedal hard for 10 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).
  • Pedal hard for 15 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).
  • Pedal hard for 20 seconds, standing up (RPE 8). Sit back down and recover for 2 minutes (RPE 3).
  • Ride 5 minutes at RPE 5, then cool down for 5 minutes at RPE 3.


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Location: Tacoma, Washington

 Post subject: Daily workout challenge #5 - Cycling Speed

PostPosted: Fri May 15, 2009 9:06 am 
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