ing® Ride Profile:

trength Energy Zone™ ride takes a rider on three hills, each one a little longer, steeper an ore more difficult. For the first hill, attempt to keep the heart rate at 80% max. Allow heart to 85% with the second and third hills.

d Time

Duration

Movement/Cadence

Intensity

Technique

5:00

5 min

Seated Flat

50-65%

Warm up for 5 minutes and allow heart ra

 

 

80-110 RPM

MHR

rise up to 65% MHR.

 

 

 

 

 

9:00

4 min

Seated Climb

80% MHR

Settle in to the back of the saddle as you

 

 

80 RPM

 

gradually add resistance and take your ca

 

 

 

 

to 80 RPM .

 

 

 

 

 

12:00

3 min

Seated Flat

75% MHR

Unload resistance and increase cadence

 

 

90-100 RPM

 

100 RPM . Find the right resistance to main

 

 

 

 

heart rate effort at 75%.

 

 

 

 

 

20:00

8 min

Seated Climb

80-85%

Add resistance to moderate/heavy and co

 

 

60-80 RPM

MHR

the two movements in any combination.

 

 

 

 

Example: 3 min seated climb, 1 min jump

 

 

 

 

hill, repeat

 

 

Jumps on a Hill

 

 

 

 

60-80 RPM

 

 

 

 

 

 

 

37

Page 40
Image 40
Star Trac 727-0083 manual Ing Ride Profile, Time Duration Movement/Cadence Intensity Technique