AEROBIC WORKOUT
Aerobic exercise should form the basis of your training – at least 50% of your total training time. With this type of exercise oxygen for your muscles is abundant and lactate does not build up in your muscle tissue, so you have less stiffness, less soreness and less fatigue and it is ideal to start from a recovered state.
It increases the stroke volume (the amount of blood pumped by the heart) and the maximum cardiac output. It increases the ability to store and conserve glycogen and the number and density of capillaries. It increases the number and density of mitochondria and the ability to use free fatty acids as fuel. It also increases the ability to remove lactic acid from muscle tissues.
1 minute to build to 75% of maximum heart rate
1 minute to build to 80% of maximum heart rate
1 minute to build to 85% of maximum heart rate (no higher than 85%)
1 minute recovery
1 minute at 70% of maximum heart rate
Step #2 (39 x 16 – Gear progressively lighter to help develop leg speed, the muscles will be warmer and suppler)
1 minute to build to 75% of maximum heart rate
1 minute to build to 80% of maximum heart rate
1 minute to build to 85% of maximum heart rate (no higher than 85%)
1 minute recovery
1 minute at 70% of maximum heart rate
Step #3 (39 x 17 – Gear progressively lighter to help develop leg speed, the muscles will be warmer and suppler)
1 minute to build to 75% of maximum heart rate
1 minute to build to 80% of maximum heart rate
1 minute to build to 85% of maximum heart rate (no higher than 85%)
1 minute recovery
1 minute at 70% of maximum heart rate
Step #4 (stay in a light comfortable gear)
1 minute to build to 80% of maximum heart rate
1 minute recovery
1 minute to build to 80% of maximum heart rate
1 minute recovery
1 minute to build to 80% of maximum heart rate
1 minute recovery
1 minute to build to 80% of maximum heart rate
1 minute recovery
Step #5 (stay in a light comfortable gear)
1 minute to build to 80% of maximum heart rate
1 minute to hold at 80% of maximum heart rate
1 minute to build to 85% of maximum heart rate
1 minute recovery
1 minute to build to 80% of maximum heart rate
1 minute to hold at 80% of maximum heart rate
1 minute to build to 85% of maximum heart rate
1 minute recovery
1 minute to build to 80% of maximum heart rate
1 minute to hold at 80% of maximum heart rate
1 minute to build to 85% of maximum heart rate
1 minute recovery
1 minute to build to 80% of maximum heart rate
1 minute to hold at 80% of maximum heart rate
1 minute to build to 85% of maximum heart rate
1 minute recovery
Cool down
(11 minutes)