Hometrainer program 60 min

Use this 60 minutes Hometrainer program with care. If you are beginner or have a poor fitness level your puls should stay 10 beats per minute below LT untill you get a good fittness leve.

• LT = Lactate threshold, the pulse you can maintain for 1 hour with out getting lactic acid in your legs
• RPM = pedal Rounds Per Minute

Tip: You can count your RPM by counting your pedal rounds for 15 seconds and multiplying by 4.

TIME SUM	TIME	DESCRIBTION
10 min	10 min	Light warm up. Do not think about pulse, intensity or resistance RPM = 80-100 The purpose is just to get your legs going.
22 min	12 min	4 x 2 min interval Rolling break between each interval with a pulse of= 40-60 beats below LT RPM = 80-100 Pulse should be respectively 40-30-25-20 beats below LT You should begin to sweat a little.
24 min	2 min	Work pulse calmly up to 20 beats below LT RPM 80-100
28 min	4 min	Keep pulse 20 beats below LT RPM 80-100
30 min	2 min	Work pulse up to 10 beats below LT RPM 60
32 min	2 min	Keep pulse on 10 beats below LT RPM 60
36 min	4 min	Work pulse calmly up to LT RPM 60
38 min	2 min	Roll the bike without resistance
40 min	2 min	Work pulse calmly up to 10 beats below LT RPM 80-100
42 min	2 min	Keep pulse on 10 beats below LT RPM 80-100
44 min	2 min	Work pulse calmly up to +10 beats above LT RPM 80-100
48 min	4 min	Keep pulse on 10 beats above LT RPM 80-100
60 min	12 min	Roll off without resistance