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Description

Cardiovascular strength and endurance utilizing different heart rate intensities. Start with 5 min warm up at 60%. 3 min at 65%, 2 min at 75%, 1 min at 80% of heart rate max. Repeat.


Exercises

Set 1: 1 round
Warm-Up Cycling
Resistance: Light
Effort: Light
Warm-Up Cycling
5 minutes
Cycling
Resistance: Moderate
Effort: Moderate
Cycling
3 minutes
Fast Cycling
Resistance: Heavy
Effort: Vigorous
Fast Cycling
2 minutes
Max Biking
Resistance: Maximum
Effort: Very Hard
Max Biking
1 minute

Set 2: 1 round
Cycling
Resistance: Moderate
Effort: Moderate
Cycling
3 minutes
Fast Cycling
Resistance: Heavy
Effort: Vigorous
Fast Cycling
2 minutes
Max Biking
Resistance: Heavy
Effort: Very Hard
Max Biking
1 minute

Set 3: 1 round
Cycling
Resistance: Moderate
Effort: Moderate
Cycling
3 minutes
Fast Cycling
Resistance: Heavy
Effort: Vigorous
Fast Cycling
2 minutes
Max Biking
Resistance: Heavy
Effort: Very Hard
Max Biking
1 minute

Set 4: 1 round
Cycling
Resistance: Moderate
Effort: Moderate
Cycling
3 minutes
Fast Cycling
Resistance: Heavy
Effort: Vigorous
Fast Cycling
2 minutes
Max Biking
Resistance: Heavy
Effort: Very Hard
Max Biking
1 minute

Set 5: 1 round
Cool Down Cycling
Resistance: Light
Effort: Light
Cool Down Cycling
3 minutes


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