For
the following HIIT session I would recommend getting a tachometer for
your cycle. It is the unit of measurement I use to gauge intensity. High intensity interval training is a great way to build up core resistance and muscle stamina.
Firstly,
start off with a 3-minute warmup period of medium-intensity with
minimal incline or resistance, either of those can turn into a
low/intense warm-up period. Do this at roughly 50-75 RPM.
After the
three minutes to get our heart rate going increase the resistance and
steepness while keeping the RPMs above 75 for thirty seconds. Take a
ten second cooldown period at <50 RPMs. Repeat the >75 RPM and
pedal until you can no longer keep it above 75 RPMs. Rest for two
minutes with a slow resistance/steepness free pedal period.
Repeat
these steps for a total of fifteen minutes, if your lower body is not
burning you should probably go to the doctor because you may be
superman/woman, or simply inhuman. If this is not enough of a
challenge and you are ready for the Tour De France, try increasing
the resistance, steepness and RPMs. I would not recommend doing this
for more than 15 minutes because you may not be able to walk for the
next two days.
Enjoy and feel free to gauge as you need.
Enjoy and feel free to gauge as you need.
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