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Training Program
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Cycling
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Off the Couch: Beginning Exercise
| Off the Couch: Beginning Exercise |
Day 036 - Hold the stretch
15 minute stretching routine
Day 037 - Relaxation
15 minute strength training routine at Level 1 intensity = 60-70% max. HR.
Day 038 - Uphill Repeats
10 minutes walk or jog at level 2 intensity, 6 minutes of uphill at level 3 intensity, 10 minutes of walk or jog at level 2 intensity. Level 3 intensity = 80-90% max. HR
Day 039 - Self Talk
35 minute walk or jog at Level 1 intensity = 60-70% max. HR, or conversation pace.
Day 040 - Rest Day
Rest day
Day 041 - Travel Days and a Massage
15 minute strength training routine at a level 1-2 intensity. Level 1 intensity = 60-70% max. HR. plus a 15-minute stretching routine.
Day 042 - Alternate Route/Snowshoe Day
35 minute walk or jog at a level 1 intensity. Level 1 intensity = 60-70% max. HR, or conversation pace.
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