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Description

Second part of the first 1 to 6 weeks of the 12 weeks program. This being workout day 3


Exercises

Set 1: 1 round
Bike Slowly
Bike Slowly
10 minutes
Interval 1 - Bike Quickly - >90% of max pulse
Interval 1 - Bike Quickly - >90% of max pulse
3 minutes
Active pause - Stationary Biking - 70-80% of max pulse
Active pause - Stationary Biking - 70-80% of max pulse
3 minutes
Interval 2 - Bike Quickly - >90% of max pulse
Interval 2 - Bike Quickly - >90% of max pulse
3 minutes
Active pause - Stationary Biking - 70-80% of max pulse
Active pause - Stationary Biking - 70-80% of max pulse
3 minutes
Interval 3 - Bike Quickly - >90% of max pulse
Interval 3 - Bike Quickly - >90% of max pulse
3 minutes
Active pause - Stationary Biking - 70-80% of max pulse
Active pause - Stationary Biking - 70-80% of max pulse
3 minutes
Interval 4 - Bike Quickly - >90% of max pulse
Interval 4 - Bike Quickly - >90% of max pulse
3 minutes
Calm down - Bike Slowly - 80 --> 60% of max pulse
Calm down - Bike Slowly - 80 --> 60% of max pulse
10 minutes
Quad Stretches - Alternate legs after 20 sec
Quad Stretches - Alternate legs after 20 sec
40 seconds


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