| RPE |
Time
(min) |
Beginner Program
(level)** |
Intermediate Program
(level)
|
Advanced Program
(level) |
Instructions & Tips |
| 3.5 (warm up) |
5 |
L1 |
L3 |
L5 |
Set resistance at a comfortable level. |
| 5 |
5 |
L3 |
L5 |
L7 |
Set resistance at a medium level, working somewhat hard. |
| 6.5 |
3 |
L6-L4 |
L8-L6 |
L10-L8 |
Raise level three increments, decreasing one level every minute. You should almost be working hard at this point. |
| 5 |
3 |
L3 |
L5 |
L7 |
Set resistance at a medium level, working somewhat hard. |
| 7 |
3 |
L7-L5 |
L9-L7 |
L11-L9 |
Raise level four increments, decreasing one level every minute. You should be sweating and breathing hard (but not exhausted) at this point. |
| 5 |
5 |
L3 |
L5 |
L7 |
Set resistance at a medium level, working somewhat hard. |
| |
|
Proceed to cool down |
Repeat series once (excluding warm up), then proceed to cool down |
Repeat series twice (excluding warm up), then proceed to cool down |
|
| 3.5 (cool down) |
5 |
L1 |
L3 |
L5 |
Set resistance at a comfortable level. Breathing and heart rate should return to normal. |
TOTAL TIME
(including warm up and cool down) |
|
29 Minutes |
48 Minutes |
67 MInutes |
|
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