General Fitness 8-Week Program
Spin class/Cardio Machine or WU 5 min: BIKE 5 min climb, 5 min sprint; 10 min: alternate climbs/sprints, 1 min each; 5 min climb, 5 min sprint; 10 min: alternate climbs/sprints (30 seconds each); 5 min climb, 5 min sprint; CD 5 min & stretch.
IT'S TIME, ONCE AGAIN, TO SPIN YOUR WHEELS: 60 MIN. If you're taking a class, try to go for slightly higher resistance than you have in past weeks. On your own, aim for a higher intensity level than you've ever done before. Warm up for 5 min. on a STATIONARY BIKE. Crank up the resistance until you're pedaling slowly against heavy resistance.
After 5 minutes, ease almost all the way off the resistance (what goes up, must come down) and sprint for 5 minutes at max speed (continue monitoring your heart rate.) For the next 10 min., alternate climbs and sprints, with 1-minute intervals for each. Then: oh no, another hill! Crank up the resistance for a 5-minute climb, followed by a 5-minute sprint. Then another stretch where you alternate climbs and sprints for 10 minutes (30 seconds for each, this time.) We'll throw in one last hill, taking into account your expanded cardiovascular capacity: a 5-minute climb against the most resistance you've encountered today, followed by a final 5-minute sprint. Follow with a 5-minute cooldown, and a nice, long stretch.
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