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| WORKOUT #1 |
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CATEGORY:
GENERAL FITNESS |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
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RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| MODERATE |
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80% of MAX |
|
10 minutes |
|
5 minutes - EASY |
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One (15 minutes total) |
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| HARD |
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90% of MAX |
|
1 min. |
|
1 min |
|
Five (10 minutes total) |
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| WORKOUT #2 |
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CATEGORY:
GENERAL FITNESS |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
|
RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| 53/15 - 80 RPM MIN. |
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75-90% of MAX |
|
5 minutes |
|
0 |
|
1 |
| 53/14 - 80 RPM MIN. |
|
75-90% of MAX |
|
5 minutes |
|
0 |
|
1 |
| 53/13 - 80 RPM MIN. |
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75-90% of MAX |
|
5 minutes |
|
0 |
|
1 |
| EASY |
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10 minutes |
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| WORKOUT #3 |
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CATEGORY:
GENERAL FITNESS |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
|
RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
|
| 42/15 - 110 RPM |
|
80% of MAX |
|
1 minute |
|
0 |
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10 each, alternate |
| 53/15 - 90 RPM |
|
80% of MAX |
|
1 minute |
|
0 |
|
20 minutes total |
| EASY |
|
10 minutes |
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| WORKOUT #4 |
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CATEGORY:
GENERAL FITNESS |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
|
RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| HIGH/HIGH |
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90-95% of MAX |
|
15 seconds |
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10 each, ALTERNATE |
| EASY/EASY |
|
15 seconds |
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5 minutes total |
| MODERATE/LOW |
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5 minutes |
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after each set |
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2-3 SETS |
| EASY |
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10 minutes |
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| WORKOUT #5 |
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CATEGORY:
GENERAL FITNESS/AT |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
|
RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| HARD/HARD |
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85-90 % of MAX |
|
10 minutes |
|
2 minutes |
|
1 |
| HARD/HARD |
|
85-90 % of MAX |
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8 minutes |
|
2 minutes |
|
1 |
| HARD/HARD |
|
85-90 % of MAX |
|
6 minutes |
|
2 minutes |
|
1 |
| HARD/HARD |
|
85-90 % of MAX |
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4 minutes |
|
2 minutes |
|
1 |
| HARD/HARD |
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85-90 % of MAX |
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2 minutes |
|
2 minutes |
|
1 |
| EASY |
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5 minutes |
|
1 |
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| WORKOUT #6 |
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CATEGORY:
GENERAL FITNESS |
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| GEAR/RESISTANCE |
|
HEART RATE |
|
DURATION |
|
RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
|
| 42/19 HARD |
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1 minute- rt. Leg |
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2 minutes both legs |
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3, 18 minutes total |
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1 minute- left Leg |
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| WORKOUT #7 |
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CATEGORY:
GENERAL FITNESS/STRENGTH |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
|
RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| HARD -AERO BARS |
|
5 minutes |
|
3 minutes -seated |
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3 - maintain same speed |
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climbing position |
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both positions, 24 min. |
|
easier gear |
|
total. |
| HARD - AERO BARS |
|
3 minutes |
|
3 minutes -seated |
|
3 total
- after each |
|
easier gear |
|
set above. |
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| WORKOUT #8 |
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CATEGORY:
GENERAL FITNESS |
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| GEAR/RESISTANCE |
|
HEART RATE |
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DURATION |
|
RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| 42/19 |
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30 secs. 1 leg |
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30 sec. Both legs |
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5 per leg, 10 min. total |
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| 53/19 - 80 RPM |
|
1 minute |
|
1 |
| 53/19 - 90 RPM |
|
1 minute |
|
1 |
| 53/19 - 100 RPM |
|
1 minute |
|
1 |
| 53/17 |
|
1 minute |
|
1 |
| 53/16 |
|
1 minute |
|
1 |
| 53/15 |
|
1 minute |
|
1 |
| 53/14 |
|
1 minute |
|
1 |
| 53/13 |
|
1 minute |
|
1 |
| 53/12 |
|
2 minutes |
|
1 |
|
Repeat Set in reverse |
|
order |
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| 53/19 - 90 RPM |
|
5 minutes |
|
1 |
| 53/19 - 80 RPM |
|
5 minutes |
|
1 |
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| WORKOUT #9 |
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CATEGORY:
GENERAL FITNESS |
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| GEAR/RESISTANCE |
|
HEART RATE |
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DURATION |
|
RECOVERY |
|
# OF REPEATS |
| WARM-UP #1 OR #2 |
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| MODERATE/60 RPM |
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2 min. right leg |
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|
2 min. left leg |
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2 min. both legs |
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Two, 12 minutes total |
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| MODERATE/100 RPM |
|
1 minute |
|
1 minute |
|
Five |
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| 53/17 60 RPM |
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1 minute - stand |
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| EASY - 90 RPM |
|
1 minute - seated |
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Three, 6 minutes total |
| EASY - 90 RPM |
|
2 minutes |
|
One |
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| WORKOUT #10 |
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CATEGORY:
GENERAL FITNESS/SPEED |
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| GEAR/RESISTANCE |
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HEART RATE |
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DURATION |
|
RECOVERY |
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# OF REPEATS |
| WARM-UP #1 OR #2 |
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| 60 RPM |
|
2 minutes - right leg |
|
|
2 minutes - left leg |
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2 minutes both legs |
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One, 6 minutes total |
| HARD - 80-90 RPM |
|
5 minutes |
|
2 minutes |
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Three, 21 minutes total |
| EASY |
|
2 minutes |
|
One |
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| WORKOUT #11 |
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CATEGORY:
GENERAL FITNESS/STRENGTH |
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| GEAR/RESISTANCE |
|
HEART RATE |
|
DURATION |
|
RECOVERY |
|
# OF REPEATS |
| WARM-UP #1 OR #2 |
|
| 53/15- HARD |
|
1 minute |
|
1 minute 39/17 |
|
One |
| 53/15 - HARD |
|
2 minutes |
|
1 minute 39/17 |
|
One |
| 53/15 - HARD |
|
3 minutes |
|
1 minute 39/17 |
|
One |
| 53/15 - HARD |
|
4 minutes |
|
1 minute 39/17 |
|
One |
| 53/15 - HARD |
|
5 minutes |
|
1 minute 39/17 |
|
One |
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| WORKOUT #12 |
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CATEGORY:
GENERAL FITNESS/STRENGTH |
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| GEAR/RESISTANCE |
|
HEART RATE |
|
DURATION |
|
RECOVERY |
|
# OF REPEATS |
| WARM-UP #1 OR #2 |
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| 53/17 HARD |
|
4 minutes |
|
One |
| 53/15 HARD |
|
2 minutes |
|
One |
| 39/17 |
|
1 minute |
|
One |
|
|
| 53/17 HARD |
|
3 minutes |
|
One |
| 53/15 HARD |
|
2 minutes |
|
One |
| 53/13 HARD |
|
1 minute |
|
One |
| 39/17 |
|
1 minute |
|
One |
|
|
| 53/17 HARD |
|
2 minutes |
|
One |
| 53/15 HARD |
|
2 minutes |
|
One |
| 53/13 HARD |
|
2 minutes |
|
One |
| 39/17 |
|
1 minute |
|
One |
|
|
| 53/17 HARD |
|
1 minute |
|
One |
| 53/15 HARD |
|
2 minutes |
|
One |
| 53/13 HARD |
|
2 minutes |
|
One |
| 53/12 HARD |
|
1 minute |
|
One |
| 39/17 |
|
1 minute |
|
One |
|
|
| 53/15 HARD |
|
2 minutes |
|
One |
| 53/13 HARD |
|
2 minutes |
|
One |
| 53/12 HARD |
|
1 minute |
|
One |
| 53/13 HARD |
|
1 minute |
|
One |
| 39/17 |
|
1 minute |
|
One |
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| WORKOUT #13 |
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CATEGORY:
GENERAL FITNESS/ENDURANCE |
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| GEAR/RESISTANCE |
|
HEART RATE |
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DURATION |
|
RECOVERY |
|
# OF REPEATS |
| WARM-UP #1 OR #2 |
|
| MOD-HARD - 80-90 RPM |
|
1 minute |
|
2 minutes |
|
One |
| MOD-HARD - 80-90 RPM |
|
2 minutes |
|
2 minutes |
|
One |
| MOD-HARD - 80-90 RPM |
|
3 minutes |
|
2 minutes |
|
One |
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| MOD-HARD - 80-90 RPM |
|
3 minutes |
|
2 minutes |
|
One |
| MOD-HARD - 80-90 RPM |
|
2 minutes |
|
2 minutes |
|
One |
| MOD-HARD - 80-90 RPM |
|
1 minute |
|
2 minutes |
|
One |
| EASY |
|
5 minutes |
|
One |
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| WORKOUT #14 |
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CATEGORY:
GENERAL FITNESS/STRENGTH |
|
| GEAR/RESISTANCE |
|
HEART RATE |
|
DURATION |
|
RECOVERY |
|
# OF REPEATS |
| WARM-UP #1 OR #2 |
|
| 39/19 - 90 RPM |
|
3 minutes |
|
One |
| 39/17 - 90 RPM |
|
3 minutes |
|
One |
| 39/15 - 90 RPM |
|
3 minutes |
|
One |
| 39/14 - 90 RPM |
|
3 minutes |
|
One |
| 39/13 - 90 RPM |
|
3 minutes |
|
One |
| 39/14 - 90 RPM |
|
3 minutes |
|
One |
| 39/15
- 90 RPM |
|
3 minutes |
|
One |
| 39/17 - 90 RPM |
|
3 minutes |
|
One |
| 39/19 - 90 RPM |
|
3 minutes |
|
One |
| EASY |
|
2 minutes |
|
One |
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