Advanced Cardio Workouts

These are not for a beginner.  These are really intense but they will really help you out of a plateau.  Try one of these 4 workouts for your next cardio session.

• Bike 55 min., 10 min. warm up 1 min. hard/ 2 min easy for 30 min.  The hard should be gradual where by the time you finish the intervals you're legs are spent.  Cool down 15 minutes high spinning 80-85 revolutions.
• Bike 55 min., warm up, moderate effort, check cadence (revolutions every 5 minutes, between 80-85 rpm./18-19mph) at 15 min do 2 min. increase resistance and maintain 85 rpm/ or 19mph.  Decrease resistance (easy/moderate) until 30 min. and repeat 2 min. hard, then decrease resistance until 45 min. and do 2 min. all out effort until legs are burning, then decrease resistance.  Easy remainder of time.
• Hard run: 10 minute warm-up easy jog, then do intervals of 1 minute hard followed by 2 minutes easy, do this for 40 minutes, then 5 minutes cool down.
• Hard run: 10 minute warm-up easy jog, then 30 seconds hard followed by one minute easy jog, do this for 30 minutes, cool down 15 minutes.

Hang in there,

Melissa