SPINNING 0:50
20:00 easy spin using your small chain ring only. Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.
20:00 time trial, bringing your HR up to 75% -- stay in the small chain ring & increase your HR by increasing your cadence. Maintain that intensity throughout this short effort
Spin easily through the final 10:00, allowing your HR to gradually get below 60%
RUN 0:35
Easy reintroduction to running.
Hold good running form throughout,
and keep your upper body relaxed.
1 kommentar:
På spinning cklen i kældere i 0:50, og som programmet foreskrev. Ingen problem med at holde pulsen stabil både de 65 g 75%, barnemad :)
løb 0:32 direkte efter spinning, og her er det umulige for mig a holde pulsen nede, men det kommer nok sammen med formen :))
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