Bike
Bike
To get the best results, pay attention to your rate of perceived exertion (RPE), or how hard you're working on a scale of 1 to 10.
|
Minutes
|
What To Do |
RPE |
| 0:00-5:00 |
Warm up gradually |
5 |
| 5:00-7:00 |
Pedal steadily at about 85 rpm (level 7-10) |
5-7 |
| 7:00-8:00 |
Speed up to 100 rpm (level 7-10) |
7-9 |
| 8:00-14:00 |
Repeat minutes 5 to 8 twice more, going 2 minutes moderate and 1 minute fast |
5-9 |
| 14:00-15:00 |
Recover for 1 minute |
5 |