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» Intermediate Gym-based cardio and strength training
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Day 016 - Cycomania

Spin class or WU 5 min: Bike 5 min climb, 5 min sprint; 10 min climb, 5 min sprint; 15 minute climb, 5 minute sprint; 10 min alternating climbs/sprints (1 min each.) CD & stretch.        Training via ActiveMail

SPIN YOUR WHEELS ALONE OR AS A GROUP FOR AN HOUR. Sign up for an hour-long Spin class at the gym. Never fear; if your gym doesn't offer classes, you can simulate the same intensity level on your own. Using a STATIONARY BIKE (not one that reclines) warm up for 5 min., then crank up the resistance to simulate an almost vertical climb. After 5 minutes, ease almost all the way off the resistance (what goes up, must come down) and sprint for five minutes at max speed (continue monitoring your heart rate.) The next hill is even larger: a 10 minute climb, followed by a 5 minute sprint. Crank the resistance up even higher for a 15 minute climb, followed by 5 minutes of hard-core sprinting. For the last ten minutes, alternate between climbs and sprints, a minute for each. Follow with the mandatory 5 minute cooldown, and a nice, long stretch. An excellent alternative would be a thirty-forty mile outdoor bike ride (or 12 miles on a mountain bike!)