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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 043 - Nutritional Advice
15 minute stretching routine
Day 044 - Improving Strength
15 minute strength training routine at a level 1-2 intensity. Level 1 intensity = 60-70% max. HR.
Day 045 - Going Uphill
15 minutes walk or jog at level 2 intensity, 8 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 046 - Specificity
40 minute walk or jog at Level 1 intensity = 60-70% max. HR.
Day 047 - Footwear
Rest day
Day 048 - Add Reps and Stretching
15 minute strength training routine at a level 1-2 intensity. Level 1 intensity = 60-70% max. HR. plus 15 minute stretching routine
Day 049 - Interval training
20 minute walk or jog at level 1 intensity, 8 minutes of intervals at level 3 intensity, 20 minutes back at level 1 intensity.
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