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Day 030 - New 4-week cycle; perceived exertion

40-minute overdistance bike (level 1) and 30-minute endurance run (level 2)        Training via ActiveMail

WE HAVE TWO WORKOUTS TODAY. WORKOUT 1: DO A 40-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR). Today is the start of a new four-week cycle. These next four weeks will be slightly different from the previous four. There's a little more volume (that is, the workouts get a little longer) and you have one additional workout per week. As always, take some time between your bike ride and the run. Don't do a back-to-back training session yet. WORKOUT 2: DO A 30-MINUTE ENDURANCE (EN) RUN AT LEVEL 2 INTENSITY (70-75% of MHR): Each level of intensity and activity has a closely associated level of effort. This level of effort is called "perceived exertion." It is typically measured by the modified Borg Scale, in which you rate your effort on a 1-10 scale, where 1 feels very easy and 10 feels very, very hard. Because perceived exertion takes into consideration much more than just what your heart is doing, it's a good thing to focus on. Learn how each level of intensity feels in relation to what you're doing.