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. Check out the previous post on high intensity interval training with cycling.
For
a different more endurance based kind of cycling try this one on for
size. Bike for five minutes with no resistance or
steepness to warm up do this in the 30-50 RPM range. To get the heart
rate up a little bit.
Then, cycle as hard as you can with maximum
resistance you can handle with >50 RPMs for one minute. Proceed on
by coasting for one minute. This is the part that really turns it into a fat burning HIIT workout.
Next, repeat the maximum intensity set
for one minute. Keep a RPM of >70 RPMs for 3 minutes. Keep doing
this for 18-30 minutes, or 3-5 repetitions with a five minute period
of light activity at the end.
A fun tip if this is too easy for you would be to wear ankle weights, just kidding. Try increasing the time for endurance or resistance/steepness where it was/not applied. If this is too difficult go with lower RPMs.High intensity interval training is really all about getting that max push out on the intensity sets.
A fun tip if this is too easy for you would be to wear ankle weights, just kidding. Try increasing the time for endurance or resistance/steepness where it was/not applied. If this is too difficult go with lower RPMs.High intensity interval training is really all about getting that max push out on the intensity sets.
Enjoy and feel free to gauge as you need.
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