One thought on “Lesson #6 – 3 Different Cardio Choices

  1. Guidelines for Stationary Bike Cardio -Listen to your body and adjust slightly.
    Beginner — 1’st Minute – 65 RPM’s / Level 2 or 3
    — 2’nd Minute – 75 RPM’s / Level 3 or 4
    — 3’rd Minute – 85 RPM’s / Level 5 or 6 for 30 sec’s
    then for the last 30 seconds is an all out sprint at Level 7 or 8. Perform 3 – 4 challenges putting active recovery between each set.

    Get off and do an active recovery / walk for 2-3 minutes, maybe walk it out on the treadmill and then a light stretch on hamstrings and quads.

    Intermediate — 1’st Minute – 75 RPM’s / Level 3 or 4
    — 2’nd Minute – 85 RPM’s / Level 4 or 5
    — 3’rd Minute – 95 RPM’s / Level 6 or 7 for 30 sec’s

    then the last 30 seconds is an all out sprint at Level 7 or 8

    Do 5-6 challenges with active recovery between each set

    Advanced — 1’st Minute – 80 RPM’s / Level 4 or 5
    — 2’nd Minute – 90 RPM’s / Level 5 or 6
    — 3’rd Minute – 100 RPM’s / Level 6 or 7 for 30 sec’s

    then the last 30 seconds is an all out sprint at Level 9 or 10

    Do 6-8 challenges with active recovery between each set.

    Hit me up below with any questions.

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