Exercise Guides - Cardio

Exercise Guides – Cardio Exercises – 400 Calories Challenge

Cycling
Minutes What to Do RPE
0:00-5:00 Warm up gradually. 5
5:00-7:00 Pedal steadily at about 85 RPM (level 7-10). 5-7
7:00-8:00  Speed up to 100 RPM (level 7-10). 7-9
8:00-14:00 Repeat minutes 5 to 8 twice more, going 2 minutes moderate and 1 minute fast. 5-9
14:00-15:00  Recover for 1 minute. 5
Elliptical
Minutes What to Do RPE
15:00-18:00 Move at a moderate level (level 6-9). 5-7
18:00-20:00 Increase setting (level 14-16). 7-9
20:00-25:00 Repeat minutes 15 to 20, gradually slowing in last 30 seconds to a moderate intensity. 5
 

Treadmill

Minutes What to Do RPE
25:00-27:00 Walk briskly or jog (3.5 or 5.8 MPH). 5-7
27:00-29:00 Run at a quicker pace (5.8-7.0 MPH). 7-9
29:00-33:00 Repeat minutes 25-29. 5-9
33:00-35:00 Walk briskly or jog (3.5 or 5.8 MPH). 5-7
35:00-40:00 Cool down (3.0-4.5 MPH). 4
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