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 |