keeping cadence between 85-100—maintaining same cadence during both intervals and recoveries—effort will be determined by resistance levels, although there will be slightly lower cadence during standing section (4). Practice keeping same cadence effort with less resistance during recovery periods. Goal is to increase aerobic rate by having consistent manageable cadence for quick recovery and turn over during sets. RPM of Music is within 85-100 range to help people keep a faster cadence for aerobic building.
1. Intro/warm up effort level:(3-5 out of 10) 9 minutes
2. 60 second intervals—30 second recovery (7/8 out of 10) 8 minutes (cadence 85-100rpm)
3. recovery between sets (5 /6 out of 10)
4. 30 second standing intervals- 30 second recovery (8 out of 10) 9 minutes (80-95 rpm)
5. recovery (5/6 out of 10)
6. 4 minute interval (7/8 out of 10) ‘’ ‘’
7. recovery (4 out of 10) 3-5 minutes ‘’ ‘’
8. 8 minute interval (7 out of 10) ‘’ ‘’
9. Cool down (3-4 out of 10) 5-8 minutes ‘’ ‘’
1. XX and Stone Temple
3 out of 10, working up to 6 out of 10
2. Don’t Tell Me – Madonna 4:41 99rpm
Could You Be Loved—Bob Marley 3:57 101rpm
3. Shoot to Thrill -recovery
4. You Rock My World—Michael Jackson 5:08 95rp
A Matter of Time - Foo Fighters 4:36 86rpm
5. Highway to Hell -recovery
6. 4 minute interval - Calvin Harris "Lets Go"
7. MICHAELJACKSON RECOVERY
8. 8 minute interval- Good Feeling and LEGS
9. Cool down and stretch- Stone Temple Pilots 3:14 85 rpm
Cold play
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