| RPE |
Time
(min) |
Beginner Program
(level)** |
Intermediate Program
(level)
|
Advanced Program
(level) |
Instructions & Tips |
| 3.5 (warm up) |
5 |
L3 |
L5 |
5.5 |
Set resistance and ramp (if adjustable) at a comfortable level. |
| 5 |
5 |
L5 |
L7 |
6.0 |
Set resistance and ramp (if adjustable) at a medium level, working somewhat hard. |
| 6 |
8 |
L6 |
L8 |
6.3 |
Set ramp (if adjustable) at a high level and increase resistance one level after 4 minutes. You should be sweating and breathing hard (but not exhausted) at this point. |
| 5 |
5 |
L5 |
L7 |
6.0 |
|
| |
|
Proceed to cool down |
Repeat series once (excluding warm up), then proceed to cool down |
Repeat series twice (excluding warm up), then proceed to cool down |
|
| 3.5 (cool down) |
5 |
L3 |
L5 |
L7 |
Set resistance and ramp (if adjustable) at a comfortable level. Breathing and heart rate should return to normal. |
TOTAL TIME
(including warm up and cool down) |
|
28 Minutes |
46 Minutes |
64 MInutes |
|
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