Week 2 – Session 4 (Aerobic endurance workout) – cycling training –

Welcome to the “Tread Millers”, training course!
This is a “8 week” training scheme and consists of 16 sessions.
After these sessions you should be fitter and having more stamina!

Week 2 – Session 4 (Aerobic endurance workout) – cycling training –

I personally train on Tuesday and Thursday and because it is 2 trainings per week you can add for recovery on Saturday the recovery training:

Don’t worry everything you should know, will be explained during
the sessions

Heart rate
the percentage indicates where your heart rate should be of the MHR (Maximum Heart Rate ).

220 -/- your age = Maximum Heart Rate (MHR).
1. Recovery (60-65% MHR)
2. D1 (65-70% MHR)
3. D2 (70-80% MHR)
4. D3 (80-85% MHR)
5. Resistance (85% MHR)

If, for example, we assume someone who is 30 years old has a maximum heart rate of 190, these are the training zones:
1. Recovery (114-123)
2. D1 (124-133)
3. D2 (134-152)
4. D3 (153-161)
5. Resistance (162-190)

Please enjoy the sessions and let me know your comments!

Week 2 – Session 4 (Aerobic endurance workout) – cycling training –

As with any strenuous exercise, you should consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort. Partaking in training sessions following Tread millers video instruction is entirely at your own risk, and Tread millers canal can not be held responsible for any injuries which may occur as a result of these exercises.



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