![]() ![]() According to Kalley, the right three-day mix for beginners is two days of steady-state training (cycle at 60-70 percent of your max heart rate for 45-90 minutes) plus the routine below (don’t forget to include a warm-up and cool-down). "You shouldn't be able to speak during this, you want this to be OVER!"įor this workout, you'll need a heart rate monitor. All-Out = Give an everything-you’ve-got level of effort, using the heaviest resistance you can handle, while still being able to push your legs. ![]() You could say a word or two, but you wouldn't want to!" You should be using medium to heavy resistance at this point. Hard = You are working! "Breathing is heavy and it feels hard to hold this. "You could talk here but not in full sentences." You should use enough resistance that you feel like you're on a slight incline up a small hill. You'll notice that your breathing will get a bit heavier, too. Moderate = This will start to feel like work but is still maintainable. ![]() "Working on a scale of your own perceived exertion (easy, moderate, hard, all-out), and utilizing the resistance, is going to get you the most bang for your buck." She provides some notes on what each "perceived exertion" level feels like below, so you can get an idea of how much to push yourself in each part of this workout.Įasy = This is a flat road (with a slight base resistance) and you're moving at a pace you could hold all day. Tallman suggests doing intervals, rather than cycling at a steady state, to get the biggest fat-burning payoff on a stationary bike. Crush this 20-minute interval workout that alternates between easy, moderate, hard, and all-out levels of exertion. ![]()
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