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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 008 - Variety Adds Spice
15 minute strength training routine at Level 1 intensity = 60-70% max. HR.
Day 009 - Changing Intensity
15 minute walk or jog at Level 2 intensity = 70-80% max. HR.
Day 010 - Relaxation
35 minute walk or jog at Level 1 intensity = 60-70% max. HR, or conversation pace.
Day 011 - Self Talk
Rest day
Day 012 - Periodization and Hydration
10 minute stretching routine + 15 minute strength training routine at Level 1 intensity = 60-70% max. HR.
Day 013 - New Route Day
35 minute walk or jog at Level 1 intensity = 60-70% max. HR, or conversation pace.
Day 014 - Breathing
10 minute stretching routine.
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