Below is a great work out for an Elliptical or Stationary bike (with small adjustments, like you cannot go backwards, or stand when using hands if on a spin bike, I do hand weights during the hand section as I have an incumbent bike.) You could even incorporate into your treadmill routine (again with small adjustments)
| TIME | RESISTANCE | SPM* | NOTES |
|---|---|---|---|
| 00:00-3:00 | 5 | 130 | Warm up |
| 03:00-5:00 | 5 | 140 | Warm up |
| 05:00-07:00 | 7 | 150-160 | No hands |
| 07:00-09:00 | 9 | 150-160 | Hands — push |
| 09:00-10:30 | 7 | 130-140 | Backward |
| 10:30-11:00 | 8 | 170-180 | Sprint |
| 11:00-12:00 | 7 | 130-140 | |
| 12:00-12:30 | 8 | 180-190 | Sprint |
| 12:30-13:30 | 7 | 130-140 | |
| 13:30-14:30 | 8 | 180-190 | Sprint |
| 14:30-16:00 | 5 | 140-150 | No hands |
| 16:00-17:00 | 8 | 180-190 | Sprint |
| 17:00-18:00 | 6 | 130-140 | Backward |
| 18:00-18:30 | 8 | 190-200 | Forward and sprint |
| 18:30-19:00 | 5 | 130-140 | |
| 19:00-19:30 | 8 | 190-200 | Sprint |
| 19:30-20:00 | 5 | 130-140 | |
| 20:00-20:30 | 8 | 200-210 | Sprint |
| 20:30-21:00 | 5 | 130-140 | |
| 21:00-21:30 | 8 | 200-210 | Sprint |
| 21:30-22:00 | 5 | 130-140 | |
| 22:00-22:30 | 8 | 200-210 | Sprint |
| 22:30-23:00 | 5 | 130-140 | |
| 23:00-23:30 | 8 | 200-210 | Sprint |
| 23:30-24:00 | 5 | 130-140 | |
| 24:00-24:30 | 7 | 140-150 | |
| 24:30-25:00 | 5 | 130-140 | |
| 25:00-27:00 | 7 | 130-140 | Backward |
| 27:00-30:00 | 5 | 130-140 | Forward and pull |
| 30:00-35:00 | 5 | 130-140 | No hands |
*SPM = Strides Per Minute
Enjoy!
Have a very fit day!
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