23:00

3 min

Seated Flat

75% MHR

Unload resistance and increase cadence to 9

 

 

90-100 RPM

 

RPM . Find the right resistance to maintain a h

 

 

 

 

rate effort at 75%.

 

 

 

 

 

35:00

12 min

Seated Climb

80-85 MHR

Add resistance to moderate/heavy and combi

 

 

60-80 RPM

 

three movements in any combination. Examp

 

 

 

 

min seated, 1 min jumps, 2 min standing, 3 m

 

 

 

 

seated, 2 min jumps, 2 min standing.

 

 

Jumps on a Hill

 

 

 

 

60-80 RPM

 

 

Standing Climb

60-80 RPM

40:00

5 min

Seated Flat

50-65%

Decrease resistance to light and allow HR to

 

 

80-110 RPM

MHR

down to 50-65%.

38

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Image 41
Star Trac 727-0083 manual RPM . Find the right resistance to maintain a h