Get It Up, Your Heart Rate That Is: Biathlon
Changing machines mid-cardio is one of my favorite ways to beat boredom. I love this stationary bike and treadmill mini biathlon because it's a great way to work your entire lower body, all while blasting major calories.
For the first part, hop on a stationary bike and be prepared to work! Here's how it goes:
| Time | Level (Resistance) | Speed (RPM) | RPE (1-10) |
|---|---|---|---|
| 00:00-05:00 | 3 | 70-80 | 3 |
| 05:00-07:00 | 6 | 90-100 | 5-6 |
| 07:00-10:00 | 10 | 70-85 | 7-8 |
| 10:00-12:00 | 8 | 90-105 | 6-7 |
| 12:00-15:00 | 12 | 65-80 | 8-9 |
For the second part of the routine on the treadmill just read more.
You're halfway there! Now get off the stationary bike and hop on a treadmill for the rest of the program:
| Time | Speed (MPH) | Incline | RPE (1-10) |
|---|---|---|---|
| 15:00-16:00 | 4.0 | 0 | 5 |
| 16:00-20:00 | 5.0 | 2 | 6 |
| 20:00-24:00 | 5.5 | 2 | 7 |
| 24:00-28:00 | 5.0 | 4 | 8 |
| 28:00-32:00 | 5.5 | 4 | 8-9 |
| 32:00-37:00 | 3 | 0 | 4-3 |
Fit's Tip: Depending on your exercise level this may seem too hard or too easy. Adjust your speed and resistance so that your RPE is within the desired range.
