Become All You Can Be
TIME
|
PART |
SPEED |
INCLINE/LEVEL | HEART RATE |
| 0 min | Warm up | 3.5kph-8kph (very light) | 0 | |
| 1 | Warm up | " " | 0 | 50-65% |
| 2 | Warm up | " " | 0 | 50-65% |
| 3 | Warm up | " " | 0 | 55-65% |
| 4 mins | Warm up | " " | 0 | 55-65% |
| 5 | Interval 1 | 7kph-18kph | 0-2% or * Level 3-12 | 65-90% |
| 6 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 7 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 8 | Interval 2 | 7kph-18kph | 0-2% or *3-12 | 65-90% |
| 9 | Recovery | 2kph-4kph | 0% or *1-8 | 55-60% |
| 10 | Recovery | 2kph-4kph | 0% or *1-8 | 55-60% |
| 11 | Interval 3 | 7kph-18kph | 0% or *1-8 | 65-90% |
| 12 | Recovery | 4kph-10kph | 0% or *1-8 | 55-60% |
| 13 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 14 | Interval 4 | 7kph-18kph | 0-2% or *3-12 | 65-90% |
| 15 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 16 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 17 | Interval 5 | 7kph-18kph | 0% or *1-8 | 65-90% |
| 18 | Recovery | 2kph-4kph | 0% or *1-8 | 55-60% |
| 19 | Recovery | 2kph-4kph | 0% or *1-8 | 55-60% |
| 20 | Interval 6 | 7kph-18kph | 0% or *1-8 | 65-90% |
| 21 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 22 | Recovery | 4kph-10kph | 0-2% or *3-12 | 55-60% |
| 23 | Interval 7 | 7kph-18kph | 0-2% or *3-12 | 65-90% |
| 24 | Recovery | 4kph-10kph | 0-2% or *3-12 | 60-70% |
| 25-30 mins | Cool Down | 3kph-7kph | 0 | 55-65% |
*If you're using a bike, cross trainer or any other equipment that has resistance in 'levels'
Disclaimer : All information obtained from this website and put into use is done so entirely at the users own risk. LoseWeightBuildMuscles.com assumes no liability for any injuries or actions taken by the user as a result of the information obtained here. Always seek your doctor's consent before starting an exercise program.